How to train for
5K

Achievable goal

Perfect distance for a first goal — challenging but not intimidating

Efficient training

30-45 minute workouts are enough for excellent preparation

Quick preparation

From 4 to 12 weeks you'll be ready for your race

Foundation for everything

The 5K is the foundation to progress to 10K, half marathon and marathon

Easy run

Training base, conversational pace

Intervals

Short repetitions at high intensity

Tempo run

Sustained pace at threshold

Progressive

Starts easy and gradually accelerates

Beginner

Sub 30 — 6:00/km

First goal for those just starting

Intermediate

Sub 25 — 5:00/km

Achievable goal with consistent training

Advanced

Sub 22 — 4:24/km

Requires dedication and training volume

Elite

Sub 20 — 4:00/km

For dedicated and experienced athletes

Don't start too fast

The first kilometers should be comfortable. Save energy for the second half.

Know your pace

Use the VDOT calculator to find your ideal pace based on recent workouts.

Strength matters

2x per week of strength exercises prevent injuries and improve running economy.

Consistency wins

Training 3-4x per week regularly is better than sporadic intense workouts.