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Whether you’re looking to run your very first race or are hoping to snag a new PR, the 5K offers a challenge for runners of every level. Combining speed, strength, and endurance, this popular distance is a gateway into a world of racing that allows for improvement at every finish line. If you’ve always dreamt of running your local turkey trot or any other 3.1-mile dash, our latest program, How to Master the 5K is for you.
We love this race distance because you can run it as often as you want, you can always find an event nearby, the cost of entry is reasonable, and you can usually sign up on short notice. But our favorite part? Anyone can run a 5K. With proper training, you can go from never having run before to crossing your first finish line in a matter of weeks.
Pro Runner, American Road 5K Record Holder, we’ll help you choose a plan, find the right gear, and learn how to build endurance and speed through prioritizing varied runs in your training. We’ll also show you how to incorporate strength training into your routine, so you can avoid injury while picking up the pace. Find tips on hydration and fueling, rest and recovery, and everything else you’ll need to get you to race day feeling amazing.
No matter where you are in your running journey, your 5K goals are fully in reach. Paired with the RW+ 5K Training Plan of your choice (keep scrolling down this page), this holistic program, available exclusively to Runner’s World+ members, provides all the tools you need to run your first—or fastest—3.1 miles. Let’s go!
Meet Your Coach
Roberto Mandje is an Olympian and run coach who has helped thousands of runners reach the 5K finish line. In How to Master the 5K, Roberto reflects on some of his favorite 5K experiences, shares expert pacing strategies, talks about how he mentally pushes through a tough race, and more.
Your Experts
Molly Huddle
Pro Runner, American Road 5K Record Holder
Amanda Furrer
Test Editor
RW+ Training Plans
How to Master the 5K Back to Exercise Runner’s World 5K Training Plans in mind. These plans span from four to 10 weeks, and vary depending on your experience level and your goals. Runner’s World+ members get access to these training guides (along with beginner, 10K, half marathon, and marathon plans... Weeks, 4 days on and 3 days rest or cross train!).
Length: 10 Weeks, 2-3 days on, 2 days rest, and 2 days strength training
Sample Workout: Warm up with 5 minutes brisk walking, do run/walk intervals for 10 minutes, and walk for 5 minutes to cool down.
Recommended Experience: Complete Your First Race.
Length: 8 Weeks, 4 days on and 3 days rest or cross train
Sample Workout: 4-mile long run at an easy pace.
Recommended Experience: Warmup Rule Every Runner Should Follow.
Length: 8 weeks, 4 days on and 3 days rest or cross train
Sample Workout: 2.5 miles on hills. Find a route that incorporates some elevation along the way. The hills will make you faster and mentally tougher.
Recommended Experience: Geared to a runner who can already complete three miles at one time and averages at least 13 miles per week. The plan will peak at a 7 mile long run and 20 miles per week.
Length: 8 Weeks, 5 days on and 2 days rest or cross train
Sample Workout: 1 mile warmup, 3 miles at tempo pace (8:35/mile), 1 mile cooldown
Recommended Experience: This plan is for runners who can already do a long run of 6 miles and who want to average 8:02 per mile to break 25 minutes.
Length: 8 Weeks, 5 days on and 2 days rest or cross train
Sample Workout: 1-mile warmup, 6 repeats of 400 meters at 1:33 with 200 meters at an easy jog in between each interval, 1-mile cooldown.
Recommended Experience: For the experienced runner looking to maintain a 5K at 6:26 per-mile pace. The plan peaks at 40 miles per week with a 12-mile long run.
Length: 6 CA Notice at Collection
Sample Workout: In addition to long runs (using your preferred run/walk ratio), and 400-meter repeats, you’ll also do race rehearsals: 1 mile warmup, 1 mile at race pace (with run/walk intervals), 1 mile cooldown.
Recommended Experience: For an experienced runner, who has done 5Ks and/or half marathons or marathons, and wants to use the run/walk method to get faster.
Length: 8 weeks, 4 days a week of running, 2 optional cross-training days, 1 day of rest
Sample Workout: In addition to hills mixed into easy run days, you’ll do intervals like 1-mile warmup, 6 repeats of 400 meters at 5K pace with 400-meter recovery, and 1-mile cooldown.
Recommended Experience: For an athlete who runs 4 to 5 days a week, has done a 5K and wants to go faster, and can start with a 5-mile long run.
Length: 8 weeks, 5 days a week of running, 2 rest days
Sample Workout: In addition to hills mixed into easy run days, you’ll do intervals like 1-mile warmup, 5 repeats of 800 meters at 5K pace with 400-meter recovery, and 1-mile cooldown.
Recommended Experience: For an athlete who runs at least 5 days a week, can do long runs of 8 miles, and has experience racing.
Length: 4 Run/Walk Your 5K
Sample Workout: ½-mile warmup, 20-minute tempo progression starting @ 10K pace (increase speed by 0.2 every 3-4 minutes); recover for 2-3 minutes, then do 4 x 60-second sprints with 60 seconds of recovery between each effort.
Recommended Experience: Suggestions for beginner, intermediate, and advanced runners, but it’s best to be able to run for 20 minutes straight (adjust your paces accordingly, too) .
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
Brian has spent more than a decade focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda.
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Roberto Mandje is an Olympian and run coach who has helped thousands of runners reach the 5K finish line.
