5K · Beginner
Beginner 5K plan: 8 weeks of training
A 8-week plan to finish your first 5K comfortably, with no time goal. Level: beginner, 3 sessions a week.
- Duration
- 8 weeks
- Sessions / week
- 3
- Peak volume
- 24 km
- Longest run
- 8 km
- Goal
- Finish
The 5K is the best way into running, and a great distance for building speed. These 8-week plans combine easy runs, short intervals and a moderate long run that never goes beyond 12 km.
For a first 5K, the goal is to run without stopping; the time-goal plans then work on your maximal aerobic speed, and the MAS calculator gives you the matching paces.
Weekly volume
Plan phases
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Peak phase: volume and intensity at their highest. Look after your sleep and nutrition — this is where months of training come together.
Taper: volume gradually drops so you arrive fresh on race day. Resist the urge to do more — fatigue fades, form rises.
The plan week by week
Week 1Base15 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run25 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 25 min.
Easy run25 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 25 min.
Long run8 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.
Week 2Base17 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run30 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 30 min.
Easy run30 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 30 min.
Long run8 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.
Week 3Base18 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run35 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 35 min.
Easy run35 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 35 min.
Long run8 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.
Week 4BaseRecovery14 km
Recovery week (volume –25%): locking in the adaptations. Don't compensate by running faster — recovery is training in its own right.
Easy run25 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 25 min.
Recovery20 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 20 min.
Long run8 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.
Week 5Build21 km
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Easy run25 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 25 min.
Tempo / threshold60 min · Zone 4
Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.
Long run8 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 8.0 km.
Week 6Build22 km
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Easy run30 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 30 min.
Tempo / threshold60 min · Zone 4
Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.
Long run8 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 8.0 km.
Week 7Peak24 km
Peak phase: volume and intensity at their highest. Look after your sleep and nutrition — this is where months of training come together.
Intervals60 min · Zone 5
VO₂max intervals — sharpening (zone 4–5). Race-specific speed work. Structure: 8 × 3 min or 5 × 5 min, 90 s recovery. The last speed block before the taper — aim for quality on every rep. Target duration: 60 min. Target HR zone: 5.
Easy run45 min · Zone 2
Base endurance (zone 2). Easy running between intense workouts. Focus on recovery and stride quality — save energy for the key sessions. Target duration: 45 min.
Long run8 km · Zone 3
Long run with race-pace blocks (zone 2–3). Include 2–3 blocks of 5–8 km at target race pace in the middle of the run. Rehearse race conditions: fuelling, kit, effort management. Target distance: 8.0 km. Target HR zone: 3.
Week 8Taper16 km
Taper: volume gradually drops so you arrive fresh on race day. Resist the urge to do more — fatigue fades, form rises.
Easy run45 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 45 min. Target HR zone: 2.
Recovery30 min · Zone 1
Active recovery (zone 1). Light jog to keep the blood flowing. Don't push: the taper is there so you arrive fresh on the start line. Target duration: 30 min.
Race5 km · Zone 4
Race day — Road race 5.0 km. All your training leads to this moment. Start at your target pace, stay patient in the first kilometres and trust your training. Target HR zone: 4. Enjoy every moment.
Plan generated by the Paceo algorithmic engine. This plan is a planning aid and is not a substitute for advice from a health professional or a qualified coach. If you have persistent pain, see a doctor before resuming training.
This plan is a starting point.
On Paceo, it fits your real race date, your VO2max pace and the workouts imported from your Garmin, Coros, Suunto or Strava, then adjusts every week with Kairn, your AI coach.
Tailor this planFrequently asked questions
How many weeks to train for a 5K?
6 to 8 weeks if you already run a little. For a first 5K from scratch, allow 8 to 10 weeks, mixing running and walking at the start.
How many kilometres a week for a 5K?
Around 20 to 25 km for a first 5K, 30 to 35 km to aim for 25 minutes, and about 50 km to break 20 minutes.
What pace for a 25-minute 5K?
5:00 per kilometre, or 12 km/h. For 20 minutes, it is 4:00 per kilometre, or 15 km/h.