You are relatively new to running and are now looking for a new time goal over the 5K. Here you find sub 30:00, 28:00, 26:00, and 24:00 minute time goal plans in 8, 12, and 16 week versions.

Not a beginner runner? Check out the intermediate or advanced plan.

The key to running a faster 5K is improving endurance, lactate threshold, VO2 max, and speed. You can develop these abilities by optimizing 3 training variables: 

1. Purposeful workouts
2. A balanced training week
3. Intelligent training progression

Purposeful Workouts

Effective training for a fast 5K requires prioritizing VO2 max and speed, while avoiding weaknesses in all 12 training zones and sub-zones:

• Recovery run
• Easy run / Long run
• Moderate pace
• Marathon pace
• 30K pace (aerobic threshold)
• HM pace
• 15K pace (lactate threshold)
• 10K pace
• 5K pace
• 3K pace (VO2 max)
• 1500m pace
• Power

The 5K Beginner Training Week

The 4-day running week includes 2 key workouts and 2 easy runs. If you wish to modify the plan to a 3-day running week, you can cancel one easy run or substitute it with aerobic cross-training. You also have the option to schedule your first workout on Monday or Tuesday, postponing the consecutive runs by one day for the entire week. 

1. Key workout 1
2. –
3. Easy
4. Key workout 2
5. –
6. Easy
7. –

Intelligent 5K Training Progression

The 5K beginner training plans have three phases: base, support, and race-specific. The training starts with general intensities and then transitions towards 5K-specific efforts. 

Base Training

During base training, you build your general endurance and strength over 6 weeks. This means gradually increasing your weekly mileage and doing some hill sprints to develop muscular strength for the upcoming training phase.  

1. Easy + hill sprints
2. –
3. Easy + hill sprints
4. Easy/Moderate
5. –
6. Easy
7. –

Support Training

In the 6-week support phase, we focus on improving your speed, VO2 max and high-end aerobic endurance. This means some intervals and tempo training on 2 days per week.  

1. Intervals 3K/1500m pace
2. –
3. Easy
4. Moderate/Marathon pace
5. –
6. Easy
7. –

Race-Specific

In the final 4 weeks, 5K-goal pace and lactate threshold training take center stage. 10 days out from the race, you will taper gradually so that you arrive on the starting line fresh and ready. 

1. 10K/5K pace
2. –
3. Easy
4. HM/15K pace
5. –
6. Easy
7. –

Customizing the 5K Beginner Training Plan

You can choose from 48 different versions based on 4 criteria:

• Time goal 30:00, 28:00, 26:00, or 24:00
• Plan duration of 8, 12, or 16 weeks
• Imperial or metric (miles or km)
• TrainingPeaks or FinalSurge