Health Catalog

How to train for a 5k race in just 5 weeks

Use this training programme to reach your Level 10 as you work towards running 5km in 5 weeks.

WEEK 1

WEEK 2

WEEK 3

BEGINNER

INTERMEDIATE

ADVANCED

BEGINNER

INTERMEDIATE

ADVANCED

BEGINNER

INTERMEDIATE

ADVANCED

M

M

M

25 min

30 min

15 min

20 min

20 min

30 min

10 min

2 min

8 min

4 min

10 min

2 min

OR

T

T

T

W

W

W

T

T

T

20 min

15 min

25 min

20 min

30 min

2 min

2 min

2 min

2 min

10 min

2 min

4 min

6 min

OR

OR

OR

F

F

F

45 min

45 min

45 min

45 min

45 min

45 min

S

S

S

20 min

15 min

15 min

2 min

2 min

2 min

3 min

5 min

2 min

2 min

10 min

4 min

6 min

12 min

10 min

S

S

S

WEEK 4

WEEK 5

BEGINNER

INTERMEDIATE

ADVANCED

BEGINNER

INTERMEDIATE

ADVANCED

LEGEND

OR

M

M

45 min

3 min

3 min

3 min

3 min

10 min

10 min

10 min

10 min

10 min

3 min

Walk

Jog/Easy Pace

Medium Pace

Hard Pace

OR

OR

T

T

Crosstrain

Sprint

Gym

Day Off/ Rest

W

W

T

T

30 min

40 min

15 min

8 min

2 min

5 min

30 sec

5 min

30 sec

OR

F

F

45 min

45 min

S

S

2 min

3 min

5 min

8 min

10 min

10 min

1 min

30 sec

1 min

30 sec

1 min

30 sec

S

S

THE 5W25K PROGRAMME IS DESIGNED TO INFORM YOU ABOUT HOW TO TRAIN FOR A 5K IN FIVE WEEKS. IT IS RECOMMENDED THAT YOU CONSULT A PHYSICIAN BEFORE PERFORMING EXERCISES MENTIONED IN ORDER TO PREVENT INJURY.