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5km training plans and tips

If you've taken the step to run a 5km, congratulations! If you're a frequent runner and want to challenge yourself, we can help.

Whatever goal you've set yourself, we've got a training plan for you.

Our plans are designed to help you train in a smart way. You'll find top tips on how you should feel for each 'type' of run.

Our handy training plans are easy to follow, download and ready to refer to.

Beginner 5km (12-week) training plan

This 5km plan is designed for someone who is new to running and wants to finish a 5km in 12 weeks.

In this plan, you'll do two to three run / walk sessions a week, with rest days to let your body recover.

Intermediate 5km (12 week) training plan

If you can already run 20 minutes straight through, then this plan is for you. The 12 weeks will introduce running at different intensities and will improve your speed over 5km. This plan includes walk breaks in the long run to help you recover faster from the sessions.

Follow our intermediate 5km training plan for 12 weeks.

Advanced 5km (12-week) training plan

If you are already running 45 minutes straight through and want to improve your 5km plan, this plan is for you.

It introduces threshold running to help you build up speed.

Get in touch

If you have any questions, please email us.