Training for a 5k race

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WaterAid/Brendan Foster

Preparing for a 5k

Whether you're attempting to get from your couch to 5k, or you want to work on running faster, a 5km race is a great distance to train for. Our free training resources will help you get there.

5k training plan for beginners

If you've never run before, use this training guide to work up to comfortably running 5k, by doing walking and running intervals.

Download training plan (PDF)

5k training plan for improvers

If you can already comfortably run for 20 minutes at a time, this training guide will help you build speed and stamina for your 5k race.

Download training plan (PDF)

5k training plan for experienced runners

If you've run 5k races before but would like to improve your PB, this training guide will help you achieve it.

Download training plan (PDF)

Need training advice?

We work with RunningWithUs, a training and coaching service, who can answer any questions you have about training for preparing for the race.

Email: [email protected]

Interested in running for WaterAid? Browse our running events