First 5k Training Plan.

Finish 5km is the goal. You want structure in the app, not a spreadsheet. A first 5k is 8 weeks on Dangelo's no-time-target 5k plan. Exact sessions stay in the app.

Workouts sync to Garmin, Coros, Apple Watch, Apple Health and Health Connect.

Start the no-time-target 5k plan Browse 5k plans

Who this is for.

This plan fits you if

  • This is your first 5km, or your first proper go at one.
  • You can already get round a run-walk, or you've finished a couch-to-5k-style block.
  • You want the sessions in the app and on your watch.
  • Finishing 5km is the goal, not a public spreadsheet.

This is not for you if

  • You already want a sharp 5km time. Use the 5km plans.
  • You've finished a 5km and want 10km next. Start with your first 10k.
  • You are starting from zero. Open the no-time-target 5k plan and look at week 1 before you start. If it is more than you can do yet, build up to it first.

How to train for your first 5k.

You do not need a homemade spreadsheet. The 5k plan in the app is the training. The exact sessions stay there.

  1. Start the 5k plan in the app

    Open the no-time-target 5k plan in the app. It is 8 weeks. There's no clock to chase. Exact sessions stay in the app.

  2. Keep the weekly shape

    Keep the weekly shape the plan gives you. Spread the sessions out so you recover between them. The week stays in the app, not in a spreadsheet.

  3. Protect the longer run

    That session is the one that makes 5km feel possible on race day. Do the one the app gives you.

  4. Race to finish 5km

    Pick a race on the race calendar. On race day, finish 5km. No time is promised.

We learned this the hard way.

The half marathon was the first long race either of us attempted. Coming out of school as reasonably accomplished track athletes, we thought that was enough. We both finished. We couldn't walk for a week.

A first 5k is shorter. The lesson is the same: stick to a plan, keep the weekly shape, protect the longer run.

That half story also lives on the first half marathon page.

Pick a race.

The plan is the training. A race gives you the date to count back from.

Race calendar

Start the no-time-target 5k plan

Open the No Time Target 5km (8 weeks). Free on iOS and Android. Finishing 5km is the goal.

Start the no-time-target 5k plan

Want a time goal? Browse 5k plans.

Finished your first 5km? Your first 10k is next.

From a 5km to a half marathon.

FAQs.

How do I train for my first 5k?

Start the no-time-target 5k plan in the app, keep the weekly shape, protect the longer run, race to finish 5km. 8 weeks. Exact sessions stay in the app.

How long does it take to train for a first 5k?

The no-time-target 5k plan is 8 weeks. Start at week 1 if you can. If race day is closer, join later and protect the longer run.

Do I need a time goal for my first 5k?

No. Finishing 5km is the goal: no-time-target 5k plan. If you already want a time, use the 5km plans.

How many days a week should I run?

The plan sets the weekly shape. Open the plan and use the days on that page. Don't add extra runs.

Can I walk during my first 5k?

Yes. Run-walk is fine on a first 5k. Keep the longer run easy enough to talk.

What if I miss a run?

Skip it in the app and do the next session. If you need a few days off, pause the plan and come back when you are ready. Missed runs are dropped, not stacked onto the rest of the week.

What comes after my first 5k?

Your first 10k. Later: From a 5km to a half marathon.

Do these workouts sync to Garmin, Coros, Apple Watch, Apple Health or Health Connect?

Yes. Workouts on this plan sync to Garmin, Coros, Apple Watch, Apple Health and Health Connect. Setup: Garmin, Coros, Apple Watch, Apple Health and Health Connect.