Why are 5K training plans so popular? Easy. Because with a minimal amount of training, just about anybody can do a 5k.
And lots do: Parkrun, the free Saturday morning run that takes place in public parks across the country, organises nearly 600 events a week, attracting tens of thousands of people over the year. With the emergence of popular fun runs timed to coincide with Easter, the summer holidays, Halloween, Christmas and so on, there are even more to choose from.
Whatever your reason for targeting 3.1 miles – to finish fast, finish your first, or simply have a blast – this guide will help you get fit, strong and ready for a good time.
Before You Get Running
1/ Get kitted out
No, your converse will not do. Proper running trainers are as essential to your miles as water and good nutrition. If you're not sure which trainers are the best for you, have your running evaluated by an expert – knowing your pronation style (how your foot moves on impact) can be helpful.
2/ Don't neglect the warm-up
When it comes to how to start running sensibly, don’t overlook the power of a warm up. According to Chris Kay, director of the Bristol Physiotherapy Clinic, it can be the difference between enjoying your run or limping back with an injury.
The reason?
'Warming up will activate all the muscles you’re about to use,' he says. 'Combine walking uphill with heel flicks, squats and lunges to engage the glutes and hamstrings – particularly important if you’ve been sitting down all day.' A minimum of 10 minutes should do the trick.
3/ Or your cool down
Heart bursting from your chest? Legs like jelly? 'It’s important to not just stop,' says PT and Lazy Girl Running run coach Laura Fountain. 'Gradually slow your pace to a walk for five minutes and then do some static stretches concentrating on you calf muscles, quads and hamstrings to finish up.'
4/ Stop comparing
Most beginners worry that they’re not improving fast enough. Don’t compare yourself to others. Every runner ups their fitness according to their own body’s schedule.
A good rule of thumb is that you should be able to hold a conversation. Adjust your pace to stay at the right effort level. So take your time and focus on going further, not faster.
5/ Up your protein intake
Getting back on it after a period of rest? Then according to sports nutritionist Karen Reid, you need to get savvy about your protein intake as your body won’t yet have adapted to using it efficiently.
'The recommended daily amount is 1.2g of protein per kilo of body weight [eg, if you weigh 60kg, you need 72g] – that’s more than enough for any moderately active woman,' explains Reid. 'But you will need to make sure you time it well by getting a good dose – say between 15g and 20g – straight after a run. A small pot of Greek yoghurt (around 17g) is perfect.'
Sofa to 5k Training Plan
The following goals apply to runners of any ability; simply adjust the workout guidelines to suit your experience level.
Week 1
Monday
Rest
Goal: Block out run time for the remaining week
Tuesday
Run easy for at least 10 minutes
Goal: Just get out the door- instant success!
Wednesday
Cross-train for at least 10 minutes
Goal: Keep your heart rate elevated the whole time
Thursday
Run easy for 15 minutes
Goal: Tackle at least one hill on your route
Friday
Walk for 20 minutes
Goal: Invite a friend and make it an active date
Saturday
Rest
Goal: Plan your pre-run meal for tomorrow’s long run
Sunday
Long run
Goal: Run 10 minutes longer than normal (or for at least 20 minutes). Take walk breaks if necessary
Week 2
Monday
Rest
Goal: Strive for at least three servings of fruits and/or veggies
Tuesday
Run easy
Goal: Add 5 minutes to your run time from last week
Wednesday
Cross train
Goal: Add 5 minutes to your cross-training time from last week and/or up the intensity
Thursday
Run easy for 15 minutes
Goal: 3 hill repeats (run comfortably on the way up; recover on the way down)
Friday
Walk for 20 minutes
Goal: Every 5 minutes do a 1 minute jog
Saturday
Rest
Goal: Get at least 8 hours of sleep
Sunday
Long run
Goal: Run for 5 minutes longer than the previous week
Week 3
Monday
Rest
Goal: Stretch both your upper and lower body for 15 minutes
Tuesday
Run easy
Goal: Add a few minutes to your time from week 2; maintain a comfortable pace
Wednesday
Cross train for 20 minutes
Goal: Strengthen your back with planks and bridges. Keep good posture
Thursday
Run easy
Goal: Add 5 minutes to your time from last week and do 1 or 2 more hill repeats
Friday
Walk 20 minutes for run easy for 10-15 minutes
Goal: Stop and stretch a body part every 5 minutes
Saturday
Rest
Goal: Review the course and plan to do your long run on it. If not, plot out a similar route
Sunday
Long run
Goal: Run 5 minutes longer than last week on the course. Go faster for the last 5 minutes
Week 4
Monday
Rest
Goal: Self-massage legs and feet (using hands and/or a foam roller)
Tuesday
Run easy
Goal: Add a few minutes to your time from last week
Wednesday
Cross-train for 20-30 minutes
Goal: Up the intensity or incline. Add some squats, side planks and lunges
Thursday
Run easy
Goal: do 3 pick-ups (speed up for 10 seconds, hold a near-sprint for 10, slow for 10)
Friday
Walk for 20 minutes or run easy for 10-12 minutes
Goal: If walking, do a 1-minute jog every four minutes
Saturday
Rest
Goal: Plan your pre-race dinner, get 8 hours sleep
Sunday
Long run
Goal: Run at an easy pace for 30-40 minutes
Week 5
Monday
Rest
Goal: Roll out legs, hips and back with a foam roller for 10 minutes
Tuesday
Run easy
Goal: Drop down to distance you ran in week 3: maintain a comfortable pace
Wednesday
Cross-train
Goal: Perform 20 mins of easy cardio on the cross-trainer then stretch for 5 minutes
Thursday
Run easy for 15 minutes
Goal: Do 3 30 second pick-ups at goal race pace at the end of the run
Friday
Rest
Goal: Chill out (if race is Saturday)
If race is Sunday, run easy or walk for 15 minutes
Saturday
Rest
Goal: Eat your race-night meal and get 8 hours of sleep
Sunday
Race
Goal: Start out easy and gradually pick up speed so you finish strong. Have fun!
Next thing, you'll be following the WH 10k training plan. Go, go, go.
Your 5k training plan FAQs
What is a good 5km time for beginners?
According to data collated by RunRepeat, the average 5K finish time in the UK is 00:33:54. For male runners, the average finish time is 00:29:08 and for female runners, the average finish time is 00:38:12.
*However* race times are like fingerprints, says OneTrack founder and biomechanics coach Anthony Fletcher – they're totally unique to you. 'It’s not about being good or not, it’s about testing yourself and focusing on a goal. Put a line in the sand with the first race and then if you don’t hate running after, try again. If you’re not being paid to run, then there is no good or bad.'
How can I improve my 5k time?
It has less to do with what you than what you can take away, says Fletcher. 'Keeping things simple helps with consistency and we know that the best athletes in the world are the most consistent. Sleep, nutrition, training and stress are easy wins. Increase sleep, fuel for the session, be consistent with training and monitor/adapt for stress.'
Can I train for a 5k in 2 weeks?
This really depends on your starting point, says Fletcher.
'Technically speaking, yes you can, but the question is whether this is optimal – which is unlikely.' If you are not very active then try to allow yourself more time to prepare, he says. He recommends 8 - 12 weeks for people who have never run at all.
Can I run a 5km without training?
If you're relatively healthy and don't have any injuries, you probably can run a 5k without much training beforehand – but is it a good idea? Probably not, says Fletcher.
'Training is partly about getting up to the distance but also partly conditioning the soft and hard tissues of the body so that we can tolerate the distance. Most people could drag themselves through a 5k, it's the recovery time after that's affected. You bounce back a lot quicker if you’ve trained smart.
Can I train for a 5km on a treadmill?
Good news for those of us who hate trudging through rain and snow in winter: you can absolutely train for a 5k on a treadmill. 'It’s a misconception that treadmill training won’t affect outdoor running,' says Fletcher.
'They are great for intervals and especially getting those inclines in. Treadmills, if used properly can help us build confidence and competence.' Caveat: you'll probably need to brave the great outdoors every so often too. 'Would I suggest only running on treadmills for every 5k? No. Is there a place for treadmill sessions in everyone's programme? Yes.'
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Kirsti is a health and fitness journalist, a personal trainer and tech junkie. She’s a South African journalist who followed her passion for health and fitness all the way to the UK, where she now spends her days sweating it up and perfecting her form in gyms all over London.
Ally is a contributing food journalist with over four years digital experience, plus a freelance food stylist, having worked backstage at many a BBC Good Food Show. Her career highlight? Winning Rude Health’s porridge championships two years in a row.