Runvas

Free 8-week 5K training plan

Eight weeks from your first steady runs to race day. Most of it is easy running; one session a week gets you used to running fast. Three levels, every week written out.

Who it’s for
You can run for about 20 minutes without stopping, or run-walk for 30.
Runs a week
3
Longest run
4.3 mi7 km
Biggest week
13.7 mi22 km

Week 1

Base7.5 mi12 km

  1. Mon Rest
  2. Tue Easy + strides 2.8 mi4.5 km Easy, finishing with 4 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 2.2 mi3.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 2.5 mi4 km

Week 2

Base8.7 mi14 km

  1. Mon Rest
  2. Tue Easy + strides 3.1 mi5 km Easy, finishing with 5 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 2.8 mi4.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 2.8 mi4.5 km

Week 3

Base9.9 mi16 km

  1. Mon Rest
  2. Tue Easy + strides 3.7 mi6 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.1 mi5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 3.1 mi5 km

Week 4

Build, lighter week9 mi14.5 km

  1. Mon Rest
  2. Tue Fartlek 4.7 mi7.5 km 6 × 1 minute brisk, 2 minutes easy. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 1.9 mi3 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 2.5 mi4 km

Week 5

Build11.2 mi18 km

  1. Mon Rest
  2. Tue Fartlek 4.7 mi7.5 km 6 × 1 minute brisk, 2 minutes easy. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 2.8 mi4.5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 3.7 mi6 km

Week 6

Build12.7 mi20.5 km

  1. Mon Rest
  2. Tue Fartlek 5.6 mi9 km 8 × 1 minute brisk, 2 minutes easy. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.1 mi5 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 4 mi6.5 km

Week 7

Peak13.7 mi22 km

  1. Mon Rest
  2. Tue Intervals 5 mi8 km 5 × 400 m at 5K race effort, 2 minutes walk or jog between. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4.3 mi7 km
  5. Fri Rest
  6. Sat Rest
  7. Sun Long run 4.3 mi7 km

Week 8

Taper9.3 mi15 km

  1. Mon Rest
  2. Tue Intervals 3.7 mi6 km 3 × 400 m at 5K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Rest
  4. Thu Easy 2.5 mi4 km
  5. Fri Rest
  6. Sat Rest Lay out your kit and get to bed early.
  7. Sun Race: 5K 3.1 mi5 km Start a little slower than feels right and finish fast.
Who it’s for
You run three or four times a week and have run a 5K before.
Runs a week
4
Longest run
6.2 mi10 km
Biggest week
21.7 mi35 km

Week 1

Base14 mi22.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4 mi6.5 km 6 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.1 mi5 km
  6. Sat Rest
  7. Sun Long run 3.7 mi6 km

Week 2

Base15.5 mi25 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.4 mi5.5 km
  6. Sat Rest
  7. Sun Long run 4.3 mi7 km

Week 3

Base16.5 mi26.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.7 mi6 km
  6. Sat Rest
  7. Sun Long run 4.7 mi7.5 km

Week 4

Build, lighter week14 mi22.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 4.3 mi7 km 15 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 3.1 mi5 km
  6. Sat Rest
  7. Sun Long run 3.4 mi5.5 km

Week 5

Build18.3 mi29.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 5 mi8 km 6 × 400 m at 5K race effort, 90 seconds easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4 mi6.5 km
  6. Sat Rest
  7. Sun Long run 5.3 mi8.5 km

Week 6

Build20.2 mi32.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.3 mi8.5 km 18 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 4.7 mi7.5 km
  6. Sat Rest
  7. Sun Long run 5.6 mi9 km

Week 7

Peak21.7 mi35 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 5.6 mi9 km 4 × 1 km at 5K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Strength Optional, 20 to 30 minutes.
  5. Fri Easy 5 mi8 km
  6. Sat Rest
  7. Sun Long run 6.2 mi10 km

Week 8

Taper13 mi21 km

  1. Mon Rest
  2. Tue Intervals 4.3 mi7 km 4 × 400 m at 5K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Rest
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: 5K 3.1 mi5 km Start a little slower than feels right and finish fast.
Who it’s for
You run five days a week and want a faster 5K.
Runs a week
5
Longest run
8.1 mi13 km
Biggest week
31.4 mi50.5 km

Week 1

Base21.7 mi35 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 8 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 3.7 mi6 km
  7. Sun Long run 5.6 mi9 km

Week 2

Base23.9 mi38.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 4 mi6.5 km
  7. Sun Long run 6.2 mi10 km

Week 3

Base25.2 mi40.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 10 × 45 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.3 mi7 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 4.3 mi7 km
  7. Sun Long run 6.5 mi10.5 km

Week 4

Build, lighter week20.2 mi32.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5 mi8 km 20 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4 mi6.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Easy 3.1 mi5 km
  7. Sun Long run 5 mi8 km

Week 5

Build27.7 mi44.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 5.9 mi9.5 km 5 × 800 m at 5K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Tempo 5.3 mi8.5 km 20 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 4.7 mi7.5 km
  7. Sun Long run 7.1 mi11.5 km

Week 6

Build29.2 mi47 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.9 mi9.5 km 22 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Intervals 6.5 mi10.5 km 6 × 800 m at 5K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 4.7 mi7.5 km
  7. Sun Long run 7.5 mi12 km

Week 7

Peak31.4 mi50.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Intervals 6.5 mi10.5 km 5 × 1 km at 5K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.3 mi8.5 km
  4. Thu Tempo 6.2 mi10 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Rest
  6. Sat Easy 5.3 mi8.5 km
  7. Sun Long run 8.1 mi13 km

Week 8

Taper17.4 mi28 km

  1. Mon Rest
  2. Tue Intervals 4.3 mi7 km 4 × 400 m at 5K race effort, 2 minutes easy between. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: 5K 3.1 mi5 km Start a little slower than feels right and finish fast.

How hard is each run?

Easy
Slow enough to talk in full sentences. Most of every plan is easy, and it should feel too slow at first.
Long run
Easy pace, just longer. Walk breaks are fine, and so is slowing down on hills.
Strides
20 seconds fast and relaxed, with a full walk back between. They wake your legs up without tiring you.
Hills
A strong effort up a steady hill, then an easy jog or walk down. Strength work that happens to be running.
Fartlek
Short brisk bits inside an easy run. Breathing hard but in control.
Tempo
Comfortably hard: about what you could hold for an hour. You can say a few words, not chat.
Intervals
Repeats at race effort with easy jogging between. The effort should be even from the first to the last.
Race pace
The effort you plan to hold on race day, practiced inside a longer run.
Strength
Squats, lunges, step-ups, calf raises, glute bridges and a plank, 20 to 30 minutes. Bodyweight is enough to start.

Questions

How fast should the easy runs be?
Slow enough to talk in full sentences. If you can only get out a few words, slow down. Easy running builds most of your fitness, and keeping it easy is what lets you run the hard sessions well.
What if I miss a run?
Skip it and carry on. Don’t squeeze two runs into one day. If you miss most of a week, repeat the week before and pick the plan up from there.
Can I move days around?
Yes. Keep an easy or rest day between the harder sessions, and put the long run on the day you have the most time.
Do I need the strength sessions?
They’re optional, but two short sessions a week help you hold your form late in a race and make it less likely that a small niggle turns into an injury.
Is this 5K plan really free?
Yes, here and in the Runvas app. The app builds a plan for your race date and level and gives each workout a route near you.