5K training guides
Practical, plain-English guides for running a better 5K, whatever your level.
5K in 6 weeks: a realistic plan
Can you train for a 5K in 6 weeks? Yes, if you set the right goal. Two 6-week schedules, one to finish and one to run faster, with safety notes.
4 min read5K interval workouts: 7 sessions that work
The best interval workouts for a faster 5K: 800s, 1 km repeats, 400s, cruise intervals and more, with target paces, recovery and how to progress them.
4 min readHow to pace a 5K
How to pace a 5K race: why even or slightly negative splits are fastest, what each kilometre should feel like, and how to set checkpoint times.
4 min read5K race week: a day-by-day guide
What to do in the week before a 5K: how much to run, a day-by-day taper, what to eat, how to warm up, and how to pace the first kilometre.
4 min read9 beginner 5K mistakes and how to avoid them
The most common beginner 5K mistakes, from running every run too hard to starting the race too fast, and simple fixes for each one.
4 min readHow to break 20 minutes in the 5K
How to run a sub-20 5K: 4:00/km (6:26/mile) pace, the weekly mileage it usually takes, key threshold and VO2 sessions, and race-day splits.
4 min readHow to break 25 minutes in the 5K
How to run a sub-25 5K: you need 5:00/km (8:03/mile). Key workouts, weekly structure, common mistakes and race-day checkpoints for a 24:45.
4 min readHow to break 30 minutes in the 5K
How to run a sub-30 5K: the pace you need (5:59/km, 9:39/mile), who it's realistic for, key workouts, a sample week and race-day pacing.
4 min readHow to run a faster 5K
How to run a faster 5K: the training changes that make the biggest difference, from easy mileage and intervals to pacing, strength and recovery.
5 min read