Run a 5k
About this challenge
This 5k running challenge will prepare you for an event or just help you build fitness to do the distance. There are beginner, intermediate and advanced levels of the challenge to cater for all abilities. Simply choose the level that best suits your current ability and goals.
During the challenge you’ll receive a week-by-week training plan to tell you exactly what to do and when. Plus, you’ll be provided with articles full of advice and tips to support your training. Ready to slay the 5k...let’s go.
beginner Training Plan
Entry requirements: beginner
This 5k beginner plan focuses on everything you need to get started in running and will convert you from complete beginner to a fitter, healthier, successful 5k runner. This level assumes that you have never trained for an event before and focuses on building your running-specific fitness over 12 weeks so that at the end you are ready for your first event.
Alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Alternate 90 seconds of jogging with 2 minutes of walking for a total of 20 minutes
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Alternate 2 minutes of jogging with 2 minutes of walking for a total of 20 minutes
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Complete 2 minutes jogging, 2 minutes walking, 4 minutes jogging, 3 minutes walking, 2 minutes jogging, 2 minutes walking, 4 minutes jogging, 3 minutes walking
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Alternate 5 minutes jogging with 3 minutes walking. Repeat 3 times
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Alternate 8 minutes of jogging with 3 minutes of walking. Repeat 2 times
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Alternate 10 minutes of jogging with 3 minutes of walking, repeat 2 times
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Alternate 6 minutes of jogging with 3 minutes of walking x 4
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Complete 12 minutes of jogging, 3 minutes of walking, 10 minutes of jogging, 3 minutes of walking
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Jog for 15 minutes continuously (only take a walking break if you really need to)
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Complete 10 minutes of jogging, 2 minutes of walking, 10 minutes of jogging
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Jog for 18 minutes continuously (only take a walking break if you really need to)
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Jog for 20 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Target: Non-stop jogging
Complete 8 minutes of jogging, 2 minutes of walking, 8 minutes of jogging, 2 minutes of walking
Start with a brisk 5 minute warm up walk
Jog for 20 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Target: Non-stop jogging
Complete 5 minutes of jogging, 3 minutes of walking, 8 minutes of jogging, 3 minutes of walking, 5 minutes of running
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Target: Non-stop jogging
Jog for 15 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Target: Non-stop jogging
Complete 10 minutes of jogging, 2 minutes of walking, 10 minutes of jogging
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Jog for 20 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Target: Non-stop jogging
Jog for 25 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Target: Non-stop jogging
Jog for 25 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Target: Non-stop jogging
Recovery from Sunday's longer session
Jog for 25 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Target: Non-stop jogging
Complete 7 minutes jog, 3 minutes walk - repeat 4 times
Start with a brisk 5 minute warm up
Jog for 28 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.
Slowly increasing the length of the runs
15 minutes jog
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
20 minutes jog
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Jog for 30 minutes continuously
Building up longest session
20 minutes jog
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
15 minutes jog
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Jog for 30 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Final higher mileage week before taper
Jog for 25 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Jog for 20 minutes continuously
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Jog for 30-35 minutes continuously
Last long session
10 minutes jog
Jogging all week, keep the pace easy throughout
15 minutes jog
Double rest before Sunday's big target
RACE DAY!
The big one! Enjoy your event!
intermediate Training Plan
Entry requirements: intermediate
This 5k intermediate plan is for you if you fall into one or more of the following categories:
-
You have already completed one or more 5k events
-
You are looking to improve on your current 5k time
- You are entering your first 5k but have a reasonable base level of aerobic fitness (perhaps from other sports)
Easy 20 minutes run
Take it easy with a light warm up and cool down
Easy 20 minutes run
Take it easy with a light warm up and cool down
25 - 30 minutes easy run
Finish with some stretching
Easy 20 minutes run
Week 2 moves up the volume
Easy 25 minutes run
Easy 20 minutes run
30 minutes easy jog
4 runs this week so keep this session very relaxed
Recovery from Sunday's session
20 mins steady pace
Warm-up then 10-15 minutes alternating 2 minutes quick running, 2 minutes slow running, cool down
Make sure your 2 minutes slow running is a very, very easy jog
Double rest day after Thursday's faster session
30 mins relaxed pace run
Don't forget to stretch afterwards
Recovery from Sunday's session
20 - 25 minutes easy run
Hit the trails or forest for a 30 minute run, alternating fast and slow bursts as you feel
New off-road locations will invigorate your session
Steady 20 - 25 minutes run
35 - 40 minutes slow run
Ignore pace, focus on duration
Relaxed 20 minutes run
Take this one easy, faster running tomorrow
Warm-up then 3 x 5 minutes brisk running / 3 minutes walking, follow with cool down
25 minutes steady paced run
Long stretch afterwards
Repeat last Sunday's longer session, still keeping the pace easy
Mid plan easy recovery week
Easy 20 minute run
3 sessions this week as part of the recovery plan
25 minutes easy, including 4 to 6 brisker efforts of 60 seconds duration
Quality, faster paced running but for shorter periods than previous weeks
25 - 30 minutes steady paced run
Run as you feel, try a different location or off-road for variety
Easy 20 minutes run
Warm-up and then fast paced 20 minute run and cool-down
Aim for a pace that feels ‘comfortably hard’. You should be able to give 3 or 4 word answers when talking but unable to hold a full conversation
Steady 25 mins run
45 minute easy long run
Keep the pace relaxed throughout
Recovery from Sunday's longer session
20 - 25 minutes steady pace
Warm-up then 4 x 5 mins brisk running, 3 mins jogging / walking, followed by cool down
Steady 25 minute run
40 mins easy paced run with the middle 20 slightly faster
Finish with some leg stretches
Hill running. Good warm-up then 12 x brisk 1 min uphill efforts, jogging back down, followed by cool down
Building strength
Easy 20 minutes recovery run
Steady 25 minute run
Warm-up, followed by 20 minutes fast, long cool-down
Imagine the 20 minute run is a time-trial
Recovery run, 20 minutes easy
30 minutes run over hill circuit, with efforts on all the hills
Steady 25 minute run
Long run, 45 minutes easy / steady
Final higher mileage week before taper
Warm-up then 4 x 5 mins brisk running, 3 mins jogging / walking, followed by cool-down
Compare your distances with week 8
Easy 25 minute run
Brisk 25 minute run and cool down
Avoid going flat out
Long run, 45 minutes steady
Last long session
20 minutes easy running throughout
Keep the pace easy
25 minutes steady, including 5 x 20 seconds brisk running
Run brisk efforts in control, not at racing speed
Very, very easy 10 minute jog
Unbelievably easy and relaxed
RACE DAY!
The big one! Warm-up, run well and most importantly, enjoy your race!
advanced Training Plan
Entry requirements: advanced
This 5k advanced level provides a week-by-week structured programme that will convert you into a fitter, healthier and successful 5k runner. Before you start make sure this level is right for you. It could be dangerous to follow the advanced training guide if you are really a beginner or intermediate runner. If the following applies to you, you have the correct guide. However, if your current level of running training is less than the following, you may need the beginner or intermediate plan.
Current level of running training
You are already a runner
You have been running for a year or more
Your weekly long run is currently at least 4 miles
You are currently comfortable with running approximately 20 miles per week
You have already completed several 5k races and are looking to improve your time
4 mile steady run
Progression run:15 minutes easy/15 minutes steady/15 minutes at threshold effort
Threshold effort should feel ‘comfortably hard’ You should be able to give 3-4 word answers but not hold a full conversation.
Strength and conditioning
A 30 minute session to include arms, legs and core
4 miles easy
Recovery run
5 miles steady
6 miles steady
Keep the pace steady as you build on this distance for your long run
4 miles easy
Active recovery from Sunday's long run
Warm up, 6 x 800 metres (2 mins jog/walk recovery between sets) then cool down
Try and keep all repetitions at same pace
Strength and conditioning – as per week 1
3 miles easy
5 x 5 minutes at tempo effort with 90 seconds walk/jog recovery.
Tempo effort should feel ‘comfortably hard’ You should be able to give 3-4 word answers but not hold a full conversation.
7 miles steady
Distance progression from week 1
4 miles easy
Warm up, 6 x 400 metres, 6 x 200 metres, (2 minutes jog/walk recovery between all sets then cool down
Strength and conditioning, run 1 mile before and 1 mile after session
4 miles easy
Warm up, 20 minutes at threshold effort, then cool down
Threshold effort should feel ‘comfortably hard’ You should be able to give 3-4 word answers but not hold a full conversation
7 miles steady
Same pace as last week
Warm up. 5 x 600 metres (1 minute jog/walk recovery between sets), then cool down
Keep the pace controlled
Strength and conditioning
5 miles steady off road if possible
After warm-up, 6 x 1 minute stride outs (1 minute jog recovery between each effort)
Stride outs at your perceived 5k pace
2 mile easy jog
2 mile time-trial
Pace judgement for full effort from start to finish, remember good 10 minute warm up and 10 minute cool down
30 minutes mobility and stretch workout to aid recovery from time trial
5 miles steady
4 x 300 metres / 1 minute recovery
3 x 300 metres / 1 minute recovery
2 x 300 metres / 1 minute recovery
1 x 300 metres (3 mins recovery between sets)
Aim to run each set progressively faster
Strength & conditioning - run 1 mile before and 1 mile after session
3 x 10 minutes at threshold effort with 2 minutes walk/jog recovery
Threshold effort should feel ‘comfortably hard’ You should be able to give 3-4 word answers but not hold a full conversation
4 miles easy
8 miles steady
Warm up, 3 x 1600 metres (2 minutes jog/walk recovery between sets) followed by cool down
Strength and conditioning, run 1 mile before and 1 mile after session
5 miles steady
Warm up, 8 x 400 metres (2 minutes jog/walk recovery between sets) followed by cool down
See if you can improve time on each 400 metres split from week 3 with two extra efforts
4 miles easy
8 miles steady
Warm up, 3 x 800 metres, 3 x 400 metres, 3 x 200 metre, (2 mins jog/walk recovery between all sets) followed by cool down.
Strength and conditioning – run 1 mile before and 1 mile after session
5 miles building pace to steady
Warm up, 25 minutes at threshold effort, followed by cool down.
Threshold effort should feel ‘comfortably hard’ You should be able to give 3-4 word answers but not hold a full conversation
Run 4 miles easy
8-9 miles steady
Warm up, 4 x 1km (90 seconds jog/walk recovery between sets), followed by cool down
Keep the pace controlled
Strength and conditioning
5 miles steady
Off road if possible
After warm-up, 6 x 1 minute stride outs (1 minute jog recovery between each effort)
Stride outs at your perceived 5k pace
2 miles easy jog
Pace judgement for full effort from start to finish - Remember good 10 minute warm-up and 10 min warm down
2 mile time-trial with 10 minute warm-up and warm down
Compare time to week 4
5 miles steady
Warm up, 2 x 200 metres, 2 x 400 metres, 2 x 800 metres, 2 x 400 metres, 2 x 200 metres
(2 minute jog/walk recovery between sets)
Followed by cool down
Strength and conditioning – run 1 mile before and 1 mile after session
Warm up, 25 minutes at threshold effort, followed by cool down.
5 miles easy
8 to 9 miles steady
Warm up, 10 x 400 metre (2 minutes jog/walk recovery between sets) followed by cool down.
Strength and conditioning, run 1 mile before and 1 mile after session
5 miles easy
Warm up, 3 x 10 minutes at threshold effort with 90 seconds walk/jog recovery, followed by cool down
4 miles easy
9 miles steady
Warm up, 3 x 800 metres, 3 x 400 metres, 3 x 200 metres, (90 seconds jog/walk recovery between all sets), followed by cool down
Compare to week 7 with less rest this time
Strength and conditioning, run 1 mile before and 1 mile after session
5 miles steady
1 mile at threshold effort with 2 minutes jog/walk recovery + 5 x 600 metres with 90 seconds jog/walk recovery.
5 miles easy
9 miles steady
Warm up, 2 x 1km (90 second walk/jog recovery) + 4 x 500 metres (90 second walk jog recovery) followed by cool down
Strength and conditioning
5 miles steady off road
Off road if possible
After warm-up, 6 x 1 minute stride outs
(1 minute jog recovery between each effort)
Stride outs at your perceived 5k pace
2 mile jog
3 mile (5k) time-trial
Pace judgement for full effort from start to finish, remember good 10 minute warm-up and 10 minute warm down
Warm up, 4 x 1 mile with 2 minutes walk/jog recovery, followed by cool down.
Strength and conditioning, run 1 mile before and 1 mile after session
5 miles steady
Warm up, 25 minutes at threshold effort, cool down.
Threshold effort should feel ‘comfortably hard’ 3-4 word answer pace
2 miles easy
7 miles steady
3 x 1600 metres
(2 mins jog/walk recovery between sets)
Compare speed to week 6 and include a 10 minute warm up and cool down
Strength and conditioning, run 1 mile before and 1 mile after session
2 miles easy
Warm up, 10 x 200 metre (2 minutes jog/walk recovery between sets), followed by cool down.
Looking for speed!
2 miles easy off road
6 miles steady
4 x 400 metres, 4 x 200 metres (2 minutes jog/walk recovery between all sets)
Don’t forget to include a 10 minute warm up and cool down
Strength and conditioning, run 1 mile before and 1 mile after session
4 miles easy
Progression run: 15 minutes easy/15 minutes steady/15 minutes at threshold effort
2 miles easy jog
5 miles steady
Warm up, 6 x 400 metres with 90 seconds jog/walk recovery, followed by a cool down
Keep the efforts controlled, don’t strain
3 miles easy
2 miles steady
2 mile jog
Race day!
Start at a comfortable pace, you will be tired at 2.5 miles (4km), but able to hold pace for final 0.5 mile and sprint finish!