The 5 km divide runners as a goal! While some are trying to progress from beginner status to their first solid 5 km in one go, others are battling for every second in their 5 km races. No matter which of these challenges resonates with you, we’ve worked with sports scientist Raphael Jung from the sports science institute Diagnose Berlin to develop tailored training plans for your next 5 km preparation.
The "right" choice of a suitable training plan can make a crucial difference when preparing for a 5 km run.
Although the 5 km distance may seem manageable and relatively simple for everyone, it often comes down to speed.
When assessing and asking yourself, "How many minutes should it take to run 5 km?" you should first roughly evaluate your current running routine.
In our selection of specialized training plans, you'll find exactly what suits you and your current fitness level to help you continue developing athletically.
You’re not running yet or only up to 5k in a session. Your first goal should be to establish consistency and aim to repeatedly run a solid 5k! You can achieve this in 8-12 weeks! After that, you can move straight toward your first half marathon!
You’re fit and run occasionally, but not very regularly (less than 2-3 times a week) and not more than 15 km per week. Often, problems arise when you run too fast in general. We recommend that you first train for a target time of around 28 minutes for 5 km.
You’ve been running regularly (2-3 times a week) for a while, can comfortably manage 8-12 km in a session, and are already able to run 5 km comfortably in under 30 minutes? Then you can start to build your speed.
Target time: 5 km in around 25 minutes.
You are quite experienced in running and have been running regularly (3-4 times a week) for a long time. You have successfully completed a 5 km run in under 25 minutes and have already had weeks with over 50 km.
Target time: 5 km in around 20 minutes.
Running is an integral part of your life, and you run 4-5 times a week. You have completed numerous 5 km runs, with a personal best of under 20 minutes, and now you want to take it to the next level. Weeks with over 70 km don't scare you!
Target time: 5 km in under 18 minutes.
You are on the hunt for seconds, and your training dictates large parts of your daily life. You can run a 5 km in under 18 minutes from a standstill and have already trained over 90 km in a week!
Target time: 5 km in under 16 minutes.
Everyone knows the problem with static training plans... things rarely go 'according to plan'! They only work well as long as you manage to follow the plan exactly.
Our plans adapt to unforeseen circumstances. This allows you to train more consistently and effectively, helping you achieve your running goals more reliably.
Again, your ideal training volume depends on your set goal. In each of our 5 km training plans, the frequency and intensity of training vary according to the target time.
Beginners should always aim for a consistent 2-3 running sessions per week. For advanced and professional training plans, we often recommend up to 6 sessions per week!
First and foremost, it is essential to follow a 5 km training plan that is individually tailored and personalized. Consistency in training is everything! This is achieved with a plan that aligns with your personal circumstances and makes it easy to stick to the plan as much as possible. Motivation plays a crucial role; therefore, the chosen training plan should cater to certain training preferences and strike the perfect balance between fun and challenge.
Additionally, we consider it essential to include:
All of the above features are often not considered in most static 5 km training plans. A “one-size-fits-all” plan is created, which is anything but personalized. With Trait, we focus on a dynamic system that divides the training plan into several phases (so-called blocks).
The advantage: The individual training periods create ideal milestones on the way to achieving your overall 5 km personal best and can be dynamically adjusted as needed!
