5K Training Plan

The 5K is fun. The 5K is exciting. And the training for the 5K is no different.

You'll experience so many different Speed Runs because fast is fun. You'll do Recovery Runs and Long Runs and go further than before, because running somewhere new is exciting. And you'll take to the starting line excited and ready to have some fun on your way to the finish line.

This plan was designed around an 8-week schedule. It was built to adapt to your experience level and intended to be uniquely flexible to your needs. Whether you're four or eight weeks away from race day, you can jump into this programme whenever it suits you.

You are in control of what you put into the programme, and therefore what you get out of it. Our recommendation: Plan on training for at least 4 weeks before the 5K so you can comfortably run and complete the programmed workouts.

Congratulations on starting this epic journey!

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Get Started With Coach Bennett

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If you want to have a great time running the 5K, you are going to have to mix up your training with speed and endurance.

Chris Bennett 
Nike Running Global Head Coach

Learn the Running Workouts

  • Speed Runs

    Speed Runs

    Building strength through speed training is vital. You'll do a variety of workouts that will make you faster, including short and long intervals, fartlek runs, hill workouts and tempo runs.

  • Long Runs

    Long Runs

    You need endurance training to prepare your body and mind to go the distance. Long Runs also help you get familiar with the physical and mental challenges that you might face on race day.

  • Recovery Runs

    Recovery Runs

    Recovering from your workouts is just as important as the workouts themselves. Use these days to do easy running, based on how you feel, to help you recover after intense training.

  • Rest Days

    Rest Days

    Great running is dependent on recovery. Take the day off, go for a few easy miles or try one of the workouts from "Simple Routines For Better Runs" in the Nike Training Club App. Listen to your body and know that sometimes the best run is no run.

Programme Overview

Here's a sample of what your training will look like for the first two weeks of the plan. Download the plan to see what's in store for the remaining 6 weeks.

8 Weeks to Go

  1. RECOVERY RUN: 5:00 

  2. SPEED RUN: Intervals/8 x 1:00 at 5K Pace/1:00 recovery between all intervals

  3. RECOVERY RUN: 7:00

  4. SPEED RUN: Intervals/5:00 Warm Up/1:00 at 5K Pace/2:00 at 10K Pace/1:00 at 5K Pace/2 x 0:45 at Mile Pace/2:00 at 10K Pace/1:00 at 5K Pace/0:45 at Mile Pace/0:30 at Best Pace/0:15 at Best Pace/1:00 recovery between all intervals

  5. LONG RUN: 1.6K/One-Mile Run

7 Weeks To Go

  1. RECOVERY RUN: 10:00

  2. SPEED RUN: Intervals/5:00 Warm Up/0:30 at Mile Pace/1:00 at 5K Pace/0:30 at Mile Pace/2:00 at 10K Pace/0:30 at Mile Pace/1:00 at 5K Pace/0:30 at Mile Pace/45 seconds recovery between all intervals

  3. RECOVERY RUN: 12:00

  4. SPEED RUN: Intervals/5:00 Warm Up/2:00 at Mile Pace/0:30 at 10K Pace/1:30 at Mile Pace/0:30 at 10K Pace/1:00 at Mile Pace/0:30 at 10K Pace/1:00 at Mile Pace/0:30 at 10K Pace/0:30 at Best Pace/30 seconds recovery between all intervals

  5. LONG RUN: 15:00

Let's Go

Excited to train for a 5K? Download our training programme and start running today.

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Workouts For Any Level

Nike Run Club

Nike Run Club

In the Nike Run Club App, you can track your runs, set goals, measure your progress and celebrate success. You can also share your journey with a community of runners, compare Challenges and cheer each other on.

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Nike Training Club

Nike Training Club

Working with the Nike Training Club App is a great way to reduce the chance of injury. The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council's tips on training, nutrition, recovery and sleep.

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