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Training Plans

Training Plan: 5 Weeks to Your First 5K

Your first 5K race is within reach—this training plan will help get you there!

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Ready to run your first 5K?

The 5K is the most popular road-race distance in America, with more than 8.3 million runners participating in more than 15,000 events in 2014 alone. It is often the first step for a new runner looking to try a race and get hooked on the great sport of running.

Want to join the club?

This training plan, written by Mario Fraioli — former Competitor senior editor, Olympic coach and author of The Official Rock ‘n’ Roll Training Guide — will help you finish 3.1 miles by using a consistent, gradual approach over 5 weeks leading up to race day. Your first race is within reach — this training plan will help get you there!

FREE Training Plan for Your First 5K