12-week 5k training plan
A beginner plan over 12 weeks, 3 runs a week, building to a 8 km long run. Tune it below, then see which clubs near you run on the same days.
Your 12-week schedule
3.5 km to start, up to 8 km in week 11, then a taper to race day.
Long-run distance builds from 3.5 km to a 8 km peak in week 11, then tapers to a 4.5 km run on race week.
Base Ease in and build the habit
Week 1 6.5 km
- Tue Easy 1.5 km
- Thu Intervals 1.5 km
- Sat Long run 3.5 km
Week 2 7.5 km
- Tue Easy 2 km
- Thu Intervals 2 km
- Sat Long run 4 km
Week 3 recovery 6.5 km
- Tue Easy 1.5 km
- Thu Intervals 1.5 km
- Sat Long run 3.5 km
Week 4 9.5 km
- Tue Easy 2.5 km
- Thu Intervals 2.5 km
- Sat Long run 5 km
Week 5 10.5 km
- Tue Easy 2.5 km
- Thu Intervals 2.5 km
- Sat Long run 5.5 km
Build Stack on the distance
Week 6 recovery 8.5 km
- Tue Easy 2 km
- Thu Intervals 2 km
- Sat Long run 4.5 km
Week 7 11.5 km
- Tue Easy 3 km
- Thu Intervals 3 km
- Sat Long run 6 km
Week 8 12.5 km
- Tue Easy 3 km
- Thu Intervals 3 km
- Sat Long run 6.5 km
Week 9 recovery 10.5 km
- Tue Easy 2.5 km
- Thu Intervals 2.5 km
- Sat Long run 5.5 km
Week 10 14.5 km
- Tue Easy 3.5 km
- Thu Intervals 3.5 km
- Sat Long run 7.5 km
Peak Your longest run
Week 11 15 km
- Tue Easy 3.5 km
- Thu Intervals 3.5 km
- Sat Long run 8 km
Taper Back off so race day feels fresh
Week 12 8.5 km
- Tue Easy 2 km
- Thu Easy 2 km
- Sat Long run 4.5 km
Clubs that run on your training days
Pick your city above and we'll show clubs near you that meet on the days your plan already has you running.