5 KM TRAINING PLAN
Keep on Running
A continuous 5 kilometre run, which is now also offered at many running or company events, can be a major hurdle for beginning runners. Beginners who have little or no running experience can use our free training plan to increase their fitness and have their first 5 kilometre experience over this distance. Of course, even experienced runners can train with a targeted 5 km plan in order to get faster over longer distances.
The training plan provides 3 workouts per week and allows you to develop your personal training pace. It features short distances which you should cover by running continuously. Then, to catch your breath, you can treat yourself to a short break in which you walk. With each week, the running sessions get longer while the walking breaks get shorter. And after 8 weeks you are so fit that you’ll be able to run 5 km without a break. At the bottom of this page you will find a glossary with the most important terms that appear in your training plan. Good luck!
SHOES ON, LET'S GO ...
Week 1
Monday
4 x 5 min slow continuous run. Break: 3 min. walk after each set.
Tuesday
Rest Day
Wednesday
4 x 5 min slow continuous run. Break: 3 min. walk after each set.
Thursday
Rest Day
Friday
4 x 5 min slow continuous run. Break: 3 min. walk after each set.
Saturday
Rest Day
Sunday
4 x 5 min slow continuous run. Break: 3 min. walk after each set.
Week 2
Monday
Rest Day
Tuesday
3 x 7 min. slow continuous run. Break: 3 min. walk after each set.
Wednesday
Rest Day
Thursday
3 x 7 min. slow continuous run. Break: 3 min. walk after each set.
Friday
Rest Day
Saturday
3 x 7 min. slow continuous run. Break: 3 min. walk after each set.
Sunday
Rest Day
Week 3
Monday
3 x 8 min. slow continuous run. Break: 2 min. walk after each set
Tuesday
Rest Day
Wednesday
3 x 8 min. slow continuous run. Break: 2 min. walk after each set
Thursday
Rest Day
Friday
Rest Day
Saturday
3 x 8 min. slow continuous run. Break: 2 min. walk after each set
Sunday
Rest Day
Week 4
Monday
3 x 9 min. slow continuous run. Break: 2 min. walk after each set
Tuesday
Rest Day
Wednesday
3 x 9 min. slow continuous run. Break: 2 min. walk after each set
Thursday
Rest Day
Friday
Rest Day
Saturday
3 x 9 min. slow continuous run. Break: 2 min. walk after each set
Sunday
Rest Day
Week 5
Monday
3 x 9 min. slow continuous run. Break: 1 min. walk after each set
Tuesday
Rest Day
Wednesday
3 x 9 min. slow continuous run. Break: 1 min. walk after each set
Thursday
Rest Day
Friday
Rest Day
Saturday
3 x 9 min. slow continuous run. Break: 1 min. walk after each set
Sunday
Rest Day
Week 6
Monday
2 x 12 min. slow continuous run. Break: 2 min. walk after each set
Tuesday
Rest Day
Wednesday
2 x 12 min. slow continuous run. Break: 2 min. walk after each set
Thursday
Rest Day
Friday
Rest Day
Saturday
2 x 12 min. slow continuous run. Break: 2 min. walk after each set
Sunday
Rest Day
Week 7
Monday
2 x 15 min. slow continuous run. Break: 2 min. walk after each set
Tuesday
Rest Day
Wednesday
2 x 15 min. slow continuous run. Break: 2 min. walk after each set
Thursday
Rest Day
Friday
Rest Day
Saturday
2 x 15 min. slow continuous run. Break: 2 min. walk after each set
Sunday
Rest Day
Week 8
Monday
Rest Day
Tuesday
15 min. training
Wednesday
Rest Day
Thursday
Rest Day
Friday
Rest Day
Saturday
5 km race. Goal: finish without having to stop
Sunday
Rest Day
GLOSSARY
- Maximum Heart Rate (maximum pulse): Number of heartbeats per minute that are reached during the greatest possible physical exertion (there can be considerable individual differences depending on age, gender, fitness level and many other factors). Exercise ECGs, rule of thumb (e.g. maximum pulse = 220 – age in years) or sports watches with heart rate monitors are also suitable for determining this.
- Slow endurance run: approx. 70% of the maximum heart rate.
- Fast endurance run: approx. 80% of the maximum heart rate.
- Progression run: approx. 70 – 80% of the maximum heart rate. This is a run over a predetermined route, in which the pace is continuously increased.
- Interval run: change between fast and slow running units, in which the specified distances should be completed at a constant pace.
- Tempo endurance run: approx. 85 – 95% of the maximum heart rate.
Training plan 10 km,
Target Time: < 65 – 70 min.
You have even bigger dreams and want to conquer the magical 10 kilometre distance? Just go ahead!
Training plan 10 km
Target Time: < 45 min.
You already have some running experience and you feel like completing a fast 10 kilometre race? Go ahead!
Training Plan
Half Marathon
You’re already an experienced runner, but you would like to step up your game and run your first half marathon? Our plan will help you!