# 5K training plan, 3 days a week A 5K plan on three days a week: an easy run, a harder session once your week has room for one, and a long run, planned from what you log. Page: https://www.createrunplan.com/5k-training-plan-3-days-a-week. Sample plan: 10 weeks to race day, 3 runs a week. ## Week 1 For someone running about 1 h 30 min a week now. | Day | Run | Time | | --- | --- | --- | | Tuesday | Easy run + strides | 25 min | | Thursday | Easy run | 25 min | | Sunday | Long run | 38 min | Total: 1 h 28 min. ## Every week to race day For this page’s sample runner, if every week goes as planned. Yours is planned from your race, your days and what you run now. | Week | Running time | Phase | | --- | --- | --- | | 1 | 1 h 28 min | Base | | 2 | 1 h 38 min | Build | | 3 | 1 h 50 min | Build | | 4 | 2 h 1 min | Build | | 5 | 2 h 1 min | Build | | 6 | 1 h 36 min | Easier | | 7 | 1 h 59 min | Race-specific | | 8 | 2 h 12 min | Race-specific | | 9 | 2 h 27 min | Race-specific | | 10 | 1 h 29 min | Race week | ## A typical build week Week 4: 3 runs, 2 h 1 min. | Day | Run | Time | | --- | --- | --- | | Tuesday | Easy run | 30 min | | Thursday | Hill repeats | 42 min | | Sunday | Long run | 49 min | ### Thursday’s run: Hill repeats 42 min, effort 8/10, heart rate 177–181 bpm. - 2.5 km warm-up: 6:57–6:20 /km - 8 × 45 s hard, 1:30 min easy between: 4:58–4:45 /km - 1.5 km cool-down: 6:57–6:20 /km ## Paces for this goal For the runner on this page, with a 25:00 5K. | Effort | per km | per mile | | --- | --- | --- | | Easy | 6:57–6:20 | 11:11–10:12 | | Steady | 6:11–5:45 | 9:57–9:15 | | Threshold | 5:22–5:16 | 8:38–8:29 | | Intervals | 4:58–4:45 | 8:00–7:39 | Predicted 5K: 25:00. Your coach sets your paces from your current fitness: a recent race, or your usual easy pace to start. Each race or 5K time trial updates them, and so do imported runs that show you're fitter. ## What matters on three days ### Don't make all three runs hard With three runs it's tempting to make each one count. That usually just costs consistency. ### One clear quality day Hills or race-pace reps once a week are enough for most 5K runners. The other days build aerobic support. ### Let recovery do its job The rest days are part of the plan. Filling every gap with extra running defeats the point. ## Questions before you start ### Can I train for a 5K on three days a week? Yes. Your coach plans an easy run, a long run and, once your week has room for it, one harder session. Until then it keeps to easy running and strides. ### How many days a week should I run? You choose, from two to six. Your coach spaces your runs through the week so you recover between them. ### Can I take walk breaks? Yes. Choose them in your preferences, or when you start if you run regularly. Your easy and long runs are planned with them, and walking counts toward your time. ### What happens after the 14 days? Unless you subscribe, for $9.99 a month or $59.99 a year, your coach stops: no new weeks, logging, check-ins or reminders. You can still see your plan, past weeks and logged runs, and download or delete your data. We never asked for a card, so nothing is charged. ## Other plans - [5K training plan](https://www.createrunplan.com/5k-training-plan): 10 weeks. A 5K plan that starts from the running you do now, then plans each week from the runs you log and how they felt, up to race day. - [Beginner 5K training plan](https://www.createrunplan.com/beginner-5k-training-plan): 17 weeks. Not running yet? Start with run/walk until you can run 30 minutes without stopping, then build to your first 5K, one week at a time. - [10K training plan, 4 days a week](https://www.createrunplan.com/10k-training-plan-4-days-a-week): 10 weeks. A 10K plan on four days a week: hills, then VO2 intervals and race pace, easy runs and a long run, each week planned from what you log. [All plan guides](https://www.createrunplan.com/examples) ### From the blog - [The 3-day-per-week running plan (for people with actual jobs)](https://www.createrunplan.com/blog/3-day-per-week-running-plan) - [Beginner's guide to your first 5K](https://www.createrunplan.com/blog/beginners-guide-first-5k) ## See your first week in a few questions Your plan starts from your race, the days you can run and what you run now. Then every week is planned from the one before. [Start your 14 free days](https://www.createrunplan.com/start?goal=5k&days=3): 14 days free, no card, then $9.99 a month or $59.99 a year.