5K Training Plan
The 5K is fun. The 5K is exciting. And the training for the 5K is no different.
You’ll experience so many different Speed Runs because fast is fun. You’ll do Recovery Runs and Long Runs and go further than before because running yourself somewhere new is exciting. And you’ll take the starting line excited and ready to have some fun on your way to the finish line.
Every training run in this plan has an accompanying Guided Run in the Nike Run Club App. This plan was designed around an 8-week schedule, and Guided Runs are built to adapt to your experience level and intended to be uniquely flexible to your needs. Whether you’re four or eight weeks from race day, you can jump into this program whenever it suits you.
You are in control of what you put into the program and therefore what you get out of it. Our recommendation: Plan on training for at least 4 weeks before the 5K so you can comfortably run and complete the programmed workouts.
We’ll meet you on the starting line!
Get Started With Coach Bennett
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If you want to have a great time running the 5K, you are going to have to mix up your training with speed and endurance.
Chris Bennett
Nike Running Global Head Coach
Learn the Running Workouts
Speed Runs
Building strength through speed training is vital. You’ll do a variety of workouts that will make you faster, including short and long intervals, fartlek run, hill workouts, and tempo runs.
Long Runs
You need endurance training to prepare your body and mind to go the distance. Long runs also help you get familiar with the physical and mental challenges that you might face on race day.
Recovery Runs
Recovering from your workouts is just as important as the workouts themselves. Use these days to run easy based on how you feel to help you recover after intense training.
Rest Days
Great running is dependent on recovery. Take the day off, go for a few easy miles, or try one of the workouts from “Simple Routines For Better Runs” in the Nike Training Club App. Listen to your body and know that sometimes the best run is no run.
Program Overview
Here’s a sample of what your training will look like for the first two weeks of the plan. Download the plan to see what’s in store for the remaining 6 weeks.
8 Weeks to Go
- Nike Run Club Guided Run: 5 Minute Run or RECOVERY RUN: 5:00
- Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals / 8 x 1:00 5K Pace / 1:00 recovery between all intervals
- Nike Run Club Guided Run: 7 Minute Run or RECOVERY RUN 7:00
- Nike Run Club Guided Run: Next Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 1:00 5K Pace / 2:00 10K Pace / 1:00 5K Pace / 2 x 0:45 Mile Pace / 2:00 10K Pace / 1:00 5K Pace / 0:45 Mile Pace / 0:30 Best Pace / 0:15 Best Pace / 1:00 recovery between all intervals
- Nike Run Club Guided Run: One Mile Run or LONG RUN: 1.6K / One-Mile Run
7 Weeks To Go
- Nike Run Club Guided Run: Ten Minute Run or RECOVERY RUN: 10:00
- Nike Run Club Guided Run: On The Move or SPEED RUN: Intervals / 5:00 Warm Up / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 2:00 10K Pace / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 45 seconds recovery between all intervals
- Nike Run Club Guided Run: 12 Minute Run or RECOVERY RUN: 12:00
- Nike Run Club Guided Run: Faster Run or SPEED RUN: Intervals / 5:00 Warm Up / 2:00 Mile Pace / 0:30 10K Pace / 1:30 Mile Pace / 0:30 10K Pace / 1:00 Mile Pace / 0:30 10K Pace /1:00 Mile Pace / 0:30 10K Pace / 0:30 Best Pace / 30 seconds recovery between all intervals
- Nike Run Club Guided Run: 15 Minute Run or LONG RUN: 15:00
Let’s Go
Stoked to train for a 5K? Download our training program and start running today.
Workouts For Any Level
Nike Run Club
Listen to the Guided Runs in the Nike Run Club App and run with some of the best coaches and athletes, like Eliud Kipchoge, Shalane Flanagan, and Mo Farah. Our Guided Runs give you the guidance you need to listen to your body, adapt to your training plan, and become your own best coach.
Nike Training Club
Working with the Nike Training Club App is a great way to round out your fitness regimen. The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council’s tips on training, nutrition, recovery, and sleep.