Plans / 5K
For a first 5K on three run days a week. Short weeks, easy paces and a small amount of speed work near the end. The plan runs 8 weeks at 3 runs a week. Weekly distance goes from 12.5 km (7.8 mi) to a peak week of 21 km (13 mi), and the longest run is 7.5 km (4.7 mi). Every workout is listed below with its pace, and none of it is blurred or locked.
Distances and paces in
Weekly distance, week by week
Base Build Peak Taper
| Zone | Pace range |
|---|---|
| Easy | 6:58/km11:13/mi – 7:37/km12:15/mi |
| Marathon | 6:12/km9:59/mi – 6:34/km10:34/mi |
| Threshold | 5:59/km9:38/mi – 6:12/km9:59/mi |
| Interval | 5:30/km8:51/mi – 5:41/km9:09/mi |
| Repetition | 5:10/km8:19/mi – 5:22/km8:38/mi |
base · 15 km9.3 mi · long run 5.5 km3.4 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 4 km2.5 mi | 4 km easy2.5 mi easy |
| Thu | Threshold run | 5.5 km3.4 mi | 1106 m warm-up easy · 20 min threshold @ 6:05/km · 1106 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 9:47/mi · 0.7 mi cool-down easy |
| Sun | Long run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
base · 16.5 km10.3 mi · long run 6 km3.7 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Threshold run | 5.5 km3.4 mi | 1106 m warm-up easy · 20 min threshold @ 6:05/km · 1106 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 9:47/mi · 0.7 mi cool-down easy |
| Sun | Long run | 6 km3.7 mi | 6 km easy3.7 mi easy |
base · 18 km11.2 mi · long run 6.5 km4 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5.5 km3.4 mi | 5.5 km easy3.4 mi easy |
| Thu | Threshold run | 6 km3.7 mi | 1356 m warm-up easy · 20 min threshold @ 6:05/km · 1356 m cool-down easy0.8 mi warm-up easy · 20 min threshold @ 9:47/mi · 0.8 mi cool-down easy |
| Sun | Long run | 6.5 km4 mi | 6.5 km easy4 mi easy |
build · cutback · 15.5 km9.6 mi · long run 4 km2.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 3 km1.9 mi | 3 km easy1.9 mi easy |
| Thu | Intervals | 8.5 km5.3 mi | 1064 m warm-up easy · 5 × 1 km interval pace @ 5:35/km (2 min easy between) · 1064 m cool-down easy0.7 mi warm-up easy · 5 × 0.6 mi interval pace @ 8:59/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 4 km2.5 mi | 4 km easy2.5 mi easy |
build · 20 km12.4 mi · long run 7 km4.3 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 3 km1.9 mi | 3 km easy1.9 mi easy |
| Thu | Intervals | 10 km6.2 mi | 1176 m warm-up easy · 6 × 1 km interval pace @ 5:35/km (2 min easy between) · 1176 m cool-down easy0.7 mi warm-up easy · 6 × 0.6 mi interval pace @ 8:59/mi (2 min easy between) · 0.7 mi cool-down easy |
| Sun | Long run | 7 km4.3 mi | 7 km easy4.3 mi easy |
peak · 21 km13 mi · long run 7.5 km4.7 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 5 km3.1 mi | 5 km easy3.1 mi easy |
| Thu | Intervals | 8.5 km5.3 mi | 1232 m warm-up easy · 3 × 1600 m interval pace @ 5:35/km (3 min easy between) · 1232 m cool-down easy0.8 mi warm-up easy · 3 × 1 mi interval pace @ 8:59/mi (3 min easy between) · 0.8 mi cool-down easy |
| Sun | Long run | 7.5 km4.7 mi | 7.5 km easy4.7 mi easy |
taper · 12.5 km7.8 mi · long run 4 km2.5 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Tue | Easy run | 3 km1.9 mi | 3 km easy1.9 mi easy |
| Thu | Threshold run | 5.5 km3.4 mi | 1106 m warm-up easy · 20 min threshold @ 6:05/km · 1106 m cool-down easy0.7 mi warm-up easy · 20 min threshold @ 9:47/mi · 0.7 mi cool-down easy |
| Sun | Long run | 4 km2.5 mi | 4 km easy2.5 mi easy |
taper · race week · 10 km6.2 mi
| Day | Workout | Distance | Details |
|---|---|---|---|
| Thu | Shakeout | 5 km3.1 mi | 4.2 km easy · 4 × 20 s repetition pace @ 5:17/km (1 min easy between)2.6 mi easy · 4 × 20 s repetition pace @ 8:30/mi (1 min easy between) |
| Sun | Race day | 5 km3.1 mi | 5 km interval pace @ 5:35/km3.1 mi interval pace @ 8:59/mi |
This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.
8 weeks counting back from race day, 3 runs a week. Week 8 is race week.
7.5 km (4.7 mi), reached in the peak phase before the taper begins.
Between 12.5 km (7.8 mi) and 21 km (13 mi), with a lighter week roughly every fourth week.
Three, with a rest day between runs. More days add injury risk before they add fitness.
Don't try to make it up. The MarathonPlan app moves the next week down by 15 percent after two or more missed workouts and never adds distance to catch up. The rules are public on the methodology page.
Yes. The full plan, every week, is free on this page and in the generator. The app subscription ($4.99 a month or $39.99 a year) adds the calendar, rescheduling and the adaptive rules.