| Goal Time | 17:00 | 18:30 | 20:00 | 21:15 | 23:00 | 24:30 | 25:45 | 27:00 | 28:30 | 30:00 |
|---|---|---|---|---|---|---|---|---|---|---|
| Easy Runs | 7:30 to 7:00 | 8:10 to 7:35 | 8:50 to 8:15 | 9:30 to 8:50 | 10:10 to 9:30 | 10:50 to 10:10 | 11:35 to 10:50 | 12:00 to 11:20 | 12:50 to 12:00 | 13:30 to 12:50 |
| Aerobic Runs | 7:00 to 6:40 | 7:35 to 7:15 | 8:10 to 7:50 | 8:50 to 8:30 | 9:30 to 9:05 | 10:05 to 9:45 | 10:45 to 10:20 | 11:20 to 10:55 | 12:00 to 11:30 | 12:40 to 12:10 |
| Half Marathon Pace Runs/Intervals | 6:10 to 5:50 | 6:45 to 6:30 | 7:15 to 7:00 | 7:50 to 7:30 | 8:25 to 8:05 | 9:00 to 8:35 | 9:30 to 9:05 | 10:00 to 9:40 | 10:40 to 10:10 | 11:10 to 10:40 |
| 10K Pace Intervals | 5:50 to 5:40 | 6:25 to 6:10 | 6:55 to 6:40 | 7:30 to 7:10 | 8:00 to 7:40 | 8:30 to 8:10 | 9:00 to 8:40 | 9:35 to 9:15 | 10:00 to 9:40 | 10:35 to 10:15 |
| 5K Pace Intervals | 5:35 to 5:25 | 6:05 to 5:55 | 6:30 to 6:20 | 7:00 to 6:50 | 7:30 to 7:20 | 8:00 to 7:50 | 8:30 to 8:20 | 9:00 to 8:50 | 9:30 to 9:20 | 10:00 to 9:50 |
All pace are per mile average
| WEEK 1 | 2-WEEK PREP PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 10 minutes easy, 10 minutes Moderate Pace Run | |
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 10 minutes easy, 10 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 10 minutes easy, 10 minutes Moderate Pace Run | |
| SUNDAY | 30 minutes Easy Long Run | |
| WEEK 2 | 2-WEEK PREP PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 10-12 minutes easy, 10-12 minutes Moderate Pace Run | |
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 10-12 minutes easy, 10-12 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 10-12 minutes easy, 10-12 minutes Moderate Pace Run | |
| SUNDAY | 30-35 minutes Easy Long Run | |
| WEEK 3 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 12-15 minutes easy, 10-12 minutes Moderate Pace Run | |
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 12-15 minutes easy, 10-12 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 12-15 minutes easy, 10-12 minutes Moderate Pace Run | |
| SUNDAY | 35-40 minutes Easy Long Run | |
| WEEK 4 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 12-15 minutes easy, 12-15 minutes Moderate Pace Run | |
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 12-15 minutes easy, 12-15 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 12-15 minutes easy, 12-15 minutes Moderate Pace Run | |
| SUNDAY | 40 minutes Easy Long Run | |
| WEEK 5 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 12-15 minutes easy, 15-18 minutes Moderate Pace Run | |
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 12-15 minutes easy, 15-18 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 12-15 minutes easy, 15-18 minutes Moderate Pace Run | |
| SUNDAY | 40 minutes Easy Long Run | |
| WEEK 6 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 12-15 minutes easy, 18-20 minutes Moderate Pace Run | |
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 12-15 minutes easy, 18-20 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 12-15 minutes easy, 18-20 minutes Moderate Pace Run | |
| SUNDAY | 30-35 minutes Easy Long Run | |
| WEEK 7 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 10-12 minutes easy, 10-12 minutes Moderate Pace Run | |
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 10-12 minutes easy, 10-12 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 10-12 minutes easy, 10-12 minutes Moderate Pace Run | |
| SUNDAY | Off Day | |
| WEEK 8 | 1-WEEK TAPER PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 10 minutes easy, 10 minutes Moderate Pace Run | |
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | Off Day | |
| FRIDAY | Off Day | |
| SATURDAY | RACE DAY |
| WEEK 1 | 2-WEEK PREP PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 7-10 minutes warm-up jog 3 sets of (4 x 1 minute at 5K goal pace, with 1 minute rest in between) 3 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 20 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 7-10 minutes warm-up jog 5 x 3 minutes at 10k Pace with 2 minute walk/jog in between 7-10 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 2 | 2-WEEK PREP PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 7-10 minutes warm-up jog 3 sets of (4 x 1 minute at 5K goal pace, with 1 minute rest in between) 3 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 25 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 7-10 minutes warm-up jog 5 x 3 minutes at 10k Pace with 2 minute walk/jog in between 7-10 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 3 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 7-10 minutes warm-up jog 2 sets of (5 x 90 seconds at 5K goal pace, with 90 seconds rest in between) 3 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 30 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 7-10 minutes warm-up jog 4 x 4 minutes at 10k Pace with 2 minute walk/jog in between 7-10 minutes warm-down jog |
|
| SUNDAY | 60-70 minutes Easy Long Run | |
| WEEK 4 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 7-10 minutes warm-up jog 2 sets of (5 x 90 seconds at 5K goal pace, with 90 seconds rest in between) 3 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 30 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 7-10 minutes warm-up jog 4 x 4 minutes at 10k Pace with 2 minute walk/jog in between 7-10 minutes warm-down jog |
|
| SUNDAY | 60-70 minutes Easy Long Run | |
| WEEK 5 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 7-10 minutes warm-up jog 2 sets of (4 x 2 minutes at 5K goal pace, with 2 minutes rest in between) 4 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 35 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 7-10 minutes warm-up jog 4 x 5 minutes at 10k Pace with 2 minute walk/jog in between 7-10 minutes warm-down jog |
|
| SUNDAY | 60-70 minutes Easy Long Run | |
| WEEK 6 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 7-10 minutes warm-up jog 2 sets of (4 x 2 minutes at 5K goal pace, with 2 minutes rest in between) 4 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 35 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 7-10 minutes warm-up jog 3 x 6 minutes at 10k Pace with 3 minute walk/jog in between 7-10 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 7 | 5-WEEK MAIN PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 7-10 minutes warm-up jog 2 sets of (4 x 90 seconds at 5K goal pace, with 90 seconds rest in between) 3 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 35 minutes Moderate Pace Run | |
| FRIDAY | Easy Run, Cross Training or Off Day | |
| SATURDAY | 7-10 minutes warm-up jog 3 x 4 minutes at 10k pace with 2 minute walk/jog in between 7-10 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 8 | 1-WEEK TAPER PHASE | |
| MONDAY | Easy Run, Cross Training or Off Day | |
| TUESDAY | 7-10 minutes warm-up jog 2 sets of (3 x 1 minute at 5K goal pace, with 1 minute rest in between) 3 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run, Cross Training or Off Day | |
| THURSDAY | 15-20 minutes Moderate Pace Run | |
| FRIDAY | Off Day | |
| SATURDAY | RACE DAY |
| WEEK 1 | 2-WEEK PREP PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest) 4 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 25-30 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 5 x 4 minutes at 10K pace, with 2 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 2 | 2-WEEK PREP PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest) 4 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 30-35 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 4 x 5 minutes at 10K pace, with 2 1/2 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 3 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 3 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest) 3 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 30-35 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 8 minutes at Half Marathon Pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 60-70 minutes Easy Long Run | |
| WEEK 4 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 3 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest) 3 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 35-40 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 9 minutes at Half Marathon Pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 60-70 minutes Easy Long Run | |
| WEEK 5 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest) 3 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 35-40 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 10 minutes at Half Marathon Pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 60-70 minutes Easy Long Run | |
| WEEK 6 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest) 4 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 30-35 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 6 minutes at 10K pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 7 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest) 3 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 25-30 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 5 minutes at 10K pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 8 | 1-WEEK TAPER PHASE | |
| MONDAY | Easy Run or Cross Training | |
| TUESDAY | 7-10 minutes warm-up jog 2 sets of (3 x 90 seconds at 5K goal pace, with 1 minute rest in between) 3 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 15-20 minutes Moderate Pace Run Finish with 6-8 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Off Day | |
| SATURDAY | RACE DAY |
The Boston 5K Training Plan material is intended to be of general informational use and is not intended to constitute any fitness and/or medical advice. You should always consult a qualified and licensed medical professional prior to beginning or modifying any exercise program. Please use personal judgment when participating in any training or exercise program. Information contained within the Boston 5K Training Plan may not be reproduced or repurposed without approved written consent from the Boston Athletic Association.