Free 6-week 5K training plan
Free in The Next Race. Account required.
6 weeks
4
2h 15m–3h 02m
55m
5 km
A six-week plan to run a faster 5K, for runners who can already jog for 20 to 30 minutes. Four runs a week: one quality session (intervals, fartlek or threshold), two easy runs and a weekend long run. A threshold test in week 1 sets your zones, the load peaks in week 4, and then you taper into race day. Efforts are set by pace and RPE.
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
Vancouver Marathon
A Boston-qualifying course through Stanley Park with mountain and ocean views at every turn.
Western States 100-Mile Endurance Run
The world's oldest 100-mile trail race, from Squaw Valley to Auburn through the Sierra Nevada.
Athens Marathon. The Authentic
Run the original marathon course, from Marathon to Athens, where it all began.
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