This 16-week 5K 1.3 beginner training plan prepares for a 5K in under 26:00 minutes with 4 running days/week. Training starts at 12 miles/week and peaks at 22 miles/week. For each run, I provide the exact pace range. Simply set up your individual paces based on your current fitness level with a click of a mouse button. Finally, you can conveniently upload the runs to your Garmin watch. This plan includes free email coach support.