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5K Training Plans
on TrainingPeaks & FinalSurge
5K Beginner
- Time goal 30:00 min
- 10 - 18 mi / 16 - 29 km per week
- 4 runs per week
- Time goal 28:00 min
- 11 - 20 mi / 18 - 32 km per week
- 4 runs per week
- Time goal 26:00 min
- 12 - 22 mi / 20 - 35 km per week
- 4 runs per week
- Time goal 24:00 min
- 14 - 24 mi / 22 - 38 km per week
- 4 runs per week
5K Intermediate
- Time goal 23:00 min
- 18 - 26 mi / 28 - 42 km per week
- 5 runs per week
- Time goal 22:00 min
- 20 - 30 mi / 32 - 48 km per week
- 5 runs per week
- Time goal 21:00 min
- 22 - 34 mi / 36 - 54 km per week
- 5 runs per week
- Time goal 20:00 min
- 25 - 37 mi / 40 - 60 km per week
- 5 runs per week
5K Advanced
- Time goal 18:00 min
- 30 -41 mi / 48 - 65 km per week
- 6 runs per week
- Time goal 17:00 min
- 32 -45 mi / 52 - 72 km per week
- 6 runs per week
- Time goal 16:00 min
- 36 -50 mi / 58 - 80 km per week
- 6 runs per week
- Time goal 15:00 min
- 38 -55 mi / 62 - 88 km per week
- 6 runs per week