5K Training

The 5K is a fun distance to race. Short enough for beginners and a real test of speed for experienced racers.

You'll mix fast work with strength training without running lots of miles.

This distance doesn't beat up your body like longer races so you can run it more often. Good news if you love competing.

It's also the perfect distance to race over the hot summer months.

If you're a beginner it's a good race to start with. It's just the right distance to test out your fitness.


After a few races you'll probably want to work on improving your time.

If you're a distance runner enjoy having a break from your long races and use it as speed training. Maybe you're a devoted racer who's looking for faster times.

Here are some training programs to suit your fitness level and goals.



Beginner - Training for your first race.

Basic - Step it up and better your time.

Advanced - Run faster and chase after a new challenge.


Give us your tips or story on racing this distance.


Mileage Charts
The running programs are in miles. Click here for distances in kilometers.

Racing Tips
Check out these racing tips to get the most out of your big day.


Read Your Tips.

Once you've mastered this event why not increase your training and go for the 10K.

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Give Us Your Tips on 5K Racing

Give us your tips on 5K training and racing. What's your best workout? How do you get ready? What was your best race?

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