5K Training Plan for Beginners: 6-Week Schedule

This basic version of a 5K training plan for beginners contains 6 weeks, 3–4 sessions a week and a longest session of 1 hour. Compare the 8-week continuation below. Or let SportPlan build it around your schedule and race date.

3.1 miles / 5 km

6 weeks · 1.5–2.5 hours a week · 3–4 sessions per week · longest session 60 min

5K Training Plan for Beginners: 6-Week Schedule

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Week-by-week schedule

5K Training Plan for Beginners: 6-Week Schedule
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Strength · 20 min Tue · Easy run · 30 min Thu · Easy run with strides · 32 min Sat · Easy run · 40 min	122 min · 4 sessions
Week 2	Build	Mon · Strength · 20 min Tue · Easy run · 35 min Thu · Progression run · 30 min Sat · Easy run · 45 min	130 min · 4 sessions
Week 3	Build	Mon · Strength · 20 min Tue · Easy run · 35 min Thu · Easy run with strides · 32 min Sat · Long run · 60 min	147 min · 4 sessions
Week 4	Specific	Mon · Strength · 20 min Tue · Easy run in a lighter week · 30 min Thu · Easy run · 30 min Sat · Easy run · 40 min	120 min · 4 sessions
Week 5	Specific	Mon · Strength · 20 min Tue · Tempo or threshold run · 40 min Thu · Easy run with strides · 32 min Sat · Long run · 60 min	152 min · 4 sessions
Week 6	Taper	Tue · Easy run · 30 min Thu · Easy run with strides · 32 min Sat · Short preparation run · 30 min	92 min · 3 sessions

Compare the alternative schedule

8 weeks · 1.2–1.8 hours a week · 3–3 sessions per week · longest session 40 min

Compare the alternative schedule
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Easy run · 30 min Wed · Easy run · 30 min Sat · Easy run · 30 min	90 min · 3 sessions
Week 2	Base	Mon · Easy run · 30 min Wed · Easy run · 30 min Sat · Easy run · 35 min	95 min · 3 sessions
Week 3	Build	Mon · Easy run · 30 min Wed · Easy run · 35 min Sat · Easy run · 35 min	100 min · 3 sessions
Week 4	Build	Mon · Walk-run · 22 min Wed · Easy run · 30 min Sat · Walk-run · 22 min	74 min · 3 sessions
Week 5	Specific	Mon · Easy run · 30 min Wed · Easy run with strides · 32 min Sat · Easy run · 35 min	97 min · 3 sessions
Week 6	Specific	Mon · Easy run · 30 min Wed · Easy run with strides · 32 min Sat · Easy run · 40 min	102 min · 3 sessions
Week 7	Taper	Mon · Easy run · 35 min Wed · Easy run with strides · 32 min Sat · Easy run · 40 min	107 min · 3 sessions
Week 8	Taper	Mon · Easy run · 30 min Wed · Easy run with strides · 32 min Sat · Easy run · 40 min	102 min · 3 sessions

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Questions about this schedule

How long is this schedule?

The complete schedule contains 6 weeks.

How many sessions are scheduled each week?

The schedule contains 3–4 sessions per week, counting every listed session, including strength and mobility when present.

How long is the longest session?

The longest scheduled training session is 60 minutes. Race day has no estimated duration in this table.

What do the final weeks contain?

The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.

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This is a general template, not medical advice; check with a doctor before you start a new training load.