Whether you're training for your first 5K or you're a seasoned runner looking to improve your time, a well-structured workout plan is crucial. Our comprehensive 5-week 5K workout plan is designed to improve your stamina, speed, and strength, getting you race-ready in no time.
Before starting any new workout plan, it's highly recommended to consult with a healthcare provider or a certified fitness professional.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedStart by building a strong foundation with basic running and jogging exercises.
| Exercise | Sets | Reps/Duration (min) | Instructions |
|---|---|---|---|
| Warm-up walk | 1 | 5 | Walk briskly to warm up your muscles |
| Jogging | 4 | 5 | Jog at a moderate pace |
| Cooldown walk | 1 | 5 | Walk at a relaxed pace to cool down |
Core strength is essential for maintaining a good running posture.
| Exercise | Sets | Reps/Duration | Instructions |
|---|---|---|---|
| Plank | 3 | 30 sec | Maintain a plank position with a straight body |
| Russian Twists | 3 | 16 (8 each side) | Twist your torso while holding a weight |
| Bicycle Crunches | 3 | 16 (8 each side) | Perform a cycling motion while lying on your back |
Active recovery could involve light jogging, walking, or stretching exercises.
Interval training helps improve both speed and stamina.
| Exercise | Sets | Reps/Duration (min) | Instructions |
|---|---|---|---|
| Warm-up walk | 1 | 5 | Walk briskly to warm up your muscles |
| Sprint | 4 | 1 | Sprint at maximum effort |
| Recovery jog | 4 | 2 | Jog at a slow pace for recovery |
| Cooldown walk | 1 | 5 | Walk at a relaxed pace to cool down |
Hill sprints are great for building leg strength and improving cardiovascular fitness.
| Exercise | Sets | Reps/Duration (min) | Instructions |
|---|---|---|---|
| Warm-up walk | 1 | 5 | Walk briskly to warm up your muscles |
| Hill Sprint | 4 | 30 sec | Sprint up a hill at maximum effort |
| Recovery walk | 4 | 2 | Walk down the hill for recovery |
| Cooldown walk | 1 | 5 | Walk at a relaxed pace to cool down |
Engage in a low-impact activity like swimming or cycling to diversify your workout and reduce the risk of injury.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedIncrease your running distance to build stamina and resilience.
| Exercise | Sets | Reps/Duration (min) | Instructions |
|---|---|---|---|
| Warm-up walk | 1 | 5 | Walk briskly to warm up your muscles |
| Long run | 1 | 20 | Run at a moderate pace without breaks |
| Cooldown walk | 1 | 5 | Walk at a relaxed pace to cool down |
Focus on flexibility and balance to improve your running form.
| Exercise | Sets | Reps/Duration | Instructions |
|---|---|---|---|
| Yoga stretches | 1 | 15 min | Perform a series of yoga stretches |
| Single-leg stand | 3 | 30 sec each leg | Stand on one leg to improve balance |
Active recovery could involve light jogging, walking, or stretching exercises.
Fartlek is a Swedish term for "speed play," and the workout involves varying your pace throughout your run.
| Exercise | Sets | Reps/Duration (min) | Instructions |
|---|---|---|---|
| Warm-up walk | 1 | 5 | Walk briskly to warm up your muscles |
| Fartlek run | 1 | 20 | Vary your pace throughout the run |
| Cooldown walk | 1 | 5 | Walk at a relaxed pace to cool down |
Plyometrics can improve your running efficiency.
| Exercise | Sets | Reps/Duration | Instructions |
|---|---|---|---|
| Box jumps | 3 | 12 | Jump onto and off a sturdy box or platform |
| Burpees | 3 | 12 | Perform a squat, jump, and then a push-up |
Active recovery could involve light jogging, walking, or stretching exercises.
Reduce the duration and intensity of your runs as the race day approaches.
| Exercise | Sets | Reps/Duration (min) | Instructions |
|---|---|---|---|
| Warm-up walk | 1 | 5 | Walk briskly to warm up your muscles |
| Taper run | 1 | 15 | Run at a moderate pace with reduced duration |
| Cooldown walk | 1 | 5 | Walk at a relaxed pace to cool down |
Focus on stretching and resting your muscles before the big day.
| Exercise | Sets | Reps/Duration | Instructions |
|---|---|---|---|
| Full-body stretch | 1 | 10 min | Stretch all major muscle groups |
Congratulations! You've made it to race day. Remember to warm up before the race and cool down after.
This comprehensive 5-week 5K workout plan is designed to prepare you for a 5K run, regardless of your current skill level. For a more tailored workout plan based on your individual needs and preferences, consider upgrading to our Pro plan.
Happy running!