5k Road/Track Race - 40:00 - Written by Jeff Thies

Plan Length: 8 Weeks

This is a plan for aspiring Sub 40 minute 5k runners. This plan best fits an athlete who wants to complete their first 5k. This plan is tailored to build up the amount of continuous running up to 5k.

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Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

Run - Walk - Jog

Like every training plan, it's important to start out at a manageable effort. The goal is to get comfortable with running. Start with a 5:00 walk to warm up the body and muscles and then jog for 30 seconds. do this 3 times before walking 5:00 as a cool down.

Planned: 21:30

Rest Day - Rest Day

Take today as a rest day. It's okay be be sore following yesterdays training. If up to it, go for a walk and explore.

Walk - Walk

30-40 minutes of walking. Doesn't need to be hard or strenuous, just getting into the routine of going outside or getting on the treadmill for activity

Run - Walk - Jog

Like every training plan, it's important to start out at a manageable effort. The goal is to get comfortable with running. Start with a 5:00 walk to warm up the body and muscles and then jog for 30 seconds. do this 4 times before walking 5:00 as a cool down.

Planned: 27:00

Rest Day - Rest Day

Take today as a rest day. It's okay be be sore following yesterdays training. If up to it, go for a walk and explore.

Walk - Walk

30-40 minutes of walking. Doesn't need to be hard or strenuous, just getting into the routine of going outside or getting on the treadmill for activity

Run - Walk - Jog

Like every training plan, it's important to start out at a manageable effort. The goal is to get comfortable with running. Start with a 5:00 walk to warm up the body and muscles and then jog for 30 seconds. do this 6 times before walking 5:00 as a cool down.

Planned: 27:00


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Other 5K & 10K Road/Track Plans

Plan Name # Weeks  
10K Road/Track Race - 30:00 - Written by Reed Fischer 8 weeks Preview
10K Road/Track Race - 35:00-40:00 - Written by Joan Hunter 4 weeks Preview
10K Road/Track Race - 40:00 - Written by Christine Thorn 8 weeks Preview
10K Road/Track Race - Sub 31:00 - Written by Brogan Austin 12 weeks Preview
10k Road/Track Race - Sub 35:00 - Written by Connor Winter 8 weeks Preview
10K Road/Track Race - Sub 35:00 - Written by Jordan Gusman 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Aaron Templeton 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Joey Berriatua 8 weeks Preview
10k Road/Track race- Sub 40:00 - Written by Jamaine Coleman 12 weeks Preview
5K Road/Track Plan - 30:00 - Written by Aaron Templeton 8 weeks Preview
5K Road/Track Race - 17:00-18:00 - Written by Jeff Thies 12 weeks Preview
5k Road/Track Race - 14:00-15:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 15:00-16:00 - Written by Aaron Templeton 12 weeks Preview
5K Road/Track Race - 15:00-16:00 - Written by Jordan Gusman 8 weeks Preview
5K Road/Track Race - 16:00-17:00 - Written by Connor Winter 12 weeks Preview
5k Road/Track Race - 16:00-17:00 - Written by Drew Hunter 8 weeks Preview
5K Road/Track Race - 18:00-19:00 - Written by Jeff Thies 12 weeks Preview
5K Road/Track Race - 20:00 - Written by Jeff Thies 8 weeks Preview
5k Road/Track Race - 25 min - Written by Cameron Griffith 8 weeks Preview
5k Road/Track Race - 25:00 - Written by Connor Winter 4 weeks Preview
5k Road/Track Race - 25:00 - Written by Connor Winter 12 weeks Preview
5k Road/Track Race - 25:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 25:00-30:00 - Written by Joan Hunter 4 weeks Preview
5k Road/Track Race - 35:00 - Written by Sydney Gidabuday 12 weeks Preview
5k Road/Track Race - Sub 35:00 - Written by Brian Barraza 8 weeks Preview
5k Road/Track Race -17:00-18:00 by Jamaine Coleman 8 weeks Preview
5k Road/Track Race- 18:00-19:00 - Written by Joey Berriatua 8 weeks Preview
Couch to 5k Training Plan - Written by Brian Barraza 12 weeks Preview
Couch to 5k Training Plan - Written by Brian Barraza 8 weeks Preview
Couch to 5K Training Plan - Written by Cameron Griffith 4 weeks Preview

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