5K Training Plans for a 5-Week Running Challenge

As part of our Movement of the Month Club, we’ve tapped Ciara Lucas, CPT, certified running coach and Senior Writer at Well+Good, to create two different 5-week 5K training plans—one if you’re running your first 5K (or first one in a while) and one to help you run your fastest 5K.

“The 5K race distance is special because of its accessibility and versatility,” Lucas says. “It’s a great goal for first-time runners, and can be an incredible challenge for advanced runners aiming to get faster.”

Whether you’re a brand-new runner, a casual jogger, or an aspiring speedster, lace up your shoes for this five-week challenge, designed to boost your running speed, enhance your stamina, and get you 5K-ready.

“I hope this 5K program reminds you of how capable and strong you are,” Lucas says. “Running can create a lot of joy and confidence in our lives when we commit to ourselves, get our loved ones involved, and set realistic goals.”

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Join us for the benefits of running

Running isn’t just about racking up miles—it’s about transforming your mental and physical health. For starters, regular running (even 5 to 10 minutes a day) may reduce the risk of death from cardiovascular disease by up to 50%, according to an August 2014 study in the Journal of the American College of Cardiology.

But the benefits of running don’t stop with your heart. Running has been shown to significantly improve markers of bone formation, per a February 2019 study in The Journal of Rehabilitative Exercise, which becomes more and more important as you get older.

And of course, there’s the much sought-after runner’s high. Aerobic exercise like running can release neurotransmitters that act as natural mood lifters and is also linked to decreased symptoms of depression and anxiety, according to a February 2024 meta-analysis in The BMJ³.

What’s more, the meditative rhythm of your stride can enhance cognitive function, leading to clearer thinking and better memory retention, according to a July 2016 review in Frontiers in Human Neuroscience.

How the 5K training plans work

Starting Monday, September 2, 2024, you’ll follow one of two programs (see the training calendars below).

The beginner 5K program

This beginner-friendly 5K training program isn’t just about crossing the finish line; it’s about turning running into something you love and making it a lifelong habit. Each week, you’ll complete 3 run-walk sessions, 2 strength-training sessions, and 2 rest and recovery days. Each week, you’ll increase the intensity by upping either the time or distance.

‌Get a printer-friendly version of the calendar here.‌

The fastest 5K program

Get ready to blaze through your next 5K with record-breaking speed. This intermediate 5K plan mixes three type of runs: Easy runs build your endurance foundation, while tempo runs push your pace comfortably hard to increase your lactate threshold. Then, speed work sessions spice things up with short, intense bursts that teach your legs to turn over faster than ever.

‌Get a printer-friendly version of the calendar here.‌

How to join the Movement of the Month Club

1. Print and/or save your calendar

Print out one of the calendars above or save it to your phone and use it each day to help you stay on track. Do each day’s workout, then check off that box when you’re finished.

2. Join the club on Facebook

Our community of nearly 60,000 members (and growing!) is here to support and motivate you through the month. Tell the group how the day’s run or workout went, post photos or videos of your workouts or share your favorite running-related meme or motivational quote.

3. On your mark, get set, run!

On Day 1, you’ll start with either a 1-mile walk/run for the beginner plan or a rest day for the speed plan (lucky you!). Then, follow the training program throughout the 5 weeks.

And make sure you perfect your running form! Start by keeping your head up and your gaze forward, aligning your neck and spine. Relax your shoulders away from your ears and let your arms swing smoothly at your sides, elbows bent at a comfortable 90-degree angle.

Ensure your hands are relaxed, not clenched into fists. Engage your core to stabilize your midsection, and focus on landing softly on the middle of your foot before rolling through to push off the toes.

4. Celebrate your success

You made it to the end! Take some time to appreciate that accomplishment—and let us know how it went in our Facebook group.

“Celebrate your small wins just as much as your big ones and feel proud of yourself!” Lucas says.