Training Schedules and Advice from Runners World

This page links to all of Runners World's 5K schedules.

Beginner's 6-week schedule
Scroll down and you'll find our beginner's schedule. This assumes you don’t run at all yet, but have focused on a 5K race six weeks away. It’s designed to get you round comfortably, probably with a few short walk breaks.

Intermediate 6-week Schedule
We also have an intermediate 5K schedule for runners who comfortably run 30 minutes four times a week.

By The Numbers 12-week Schedules
These take your current 5K and 10K racing times as the starting point for your 12-week schedules.

DIY 6-week Schedule
This uses a time-trial to set your speed session paces. It prescribes the speed sessions; you fill in the easy and rest days.