Peaking sample plan
Beginner 5K Training Plan
5K in 12 weeks (beginner): 3 days, peak 25 km, long run 10 km. Phases Base (Weeks 1–4), Build (Weeks 5–8), Peak (Weeks 9–10), Taper (Weeks 11–12). 5Ks are trained with intervals (6:24 /km) and easy running that is actually easy (7:39 /km).
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Start freeA 12-week 5k plan for beginner runners. Peak week 25 km, key long session 10 km, 3 training days. Peaking periodization: Base → Build → Peak → Taper.
- Peak week
- 25 km
- Key long
- 10 km
- Days / week
- 3
- Race pace
- 6:24 /km
- Easy
- 7:39 /km
- Tempo
- 6:40 /km
- Intervals
- 6:24 /km
Week-by-week overview
Weeks 1–4
Base
Aerobic volume, easy running, and a durable long run. Intensity stays mostly conversational.
Weeks 5–8
Build
Threshold and race-pace work land on top of the base. Long run stretches toward its peak.
Weeks 9–10
Peak
Highest quality + highest fatigue. Race-specific sessions, then a down week before taper.
Weeks 11–12
Taper
Volume drops 40–60%. Keep a little intensity so you stay sharp, then race.
| Wk | Phase | Focus | Volume |
|---|---|---|---|
| 1 | base | Aerobic consistency | 19 km |
| 2 | base | Growing the long run | 20 km |
| 3 | base | Easy economy | 20 km |
| 4 | base | Settling-in week | 20 km |
| 5 | build | Threshold + long run | 24 km |
| 6 | build | Race-pace work | 24 km |
| 7 | build | Quality on volume | 24 km |
| 8 | build | Loading week | 24 km |
| 9 | peak | Peak specific load | 25 km |
| 10 | peak | Controlled down week | 25 km |
| 11 | taper | Taper — short quality | 14 km |
| 12 | taper | Race week | 11 km |
Sample week 9
Peak specific load · 25 km
Week 9 (peak): keep 7:39/km honestly easy. Quality lives at 6:24/km. If the long run feels heavy, cut 10% — don't add a day.
Mon
Rest
Tue
running
Intervals
50 min · RPE 7
- Warm-up12 min7:39/km
- Intervals8×400 m6:24/km · eq. rest
- Cool-down10 min7:39/km
Wed
Rest
Thu
Rest
Fri
running
Easy run
37 min · RPE 3
- Warm-up10 minEasy Z1
- Main set6 km7:39/km
- Cool-down5 minWalk / jog
Sat
running
Long run
62 min · RPE 4
- Warm-up10 minEasy Z1
- Main set10 km7:17/km
- Cool-down5 minWalk / jog
Sun
Rest
Who this plan is for
beginner level, 3 days, peak 25 km. If that describes your current week ±20%, this block fits. Peaking then asks for real availability, injuries and PBs; this preview is the skeleton for the query “Beginner 5K Training Plan”.
How the weeks are periodized
Weeks 1–4: Base — Aerobic volume, easy running, and a durable long run. Intensity stays mostly conversational. Weeks 5–8: Build — Threshold and race-pace work land on top of the base. Long run stretches toward its peak. Weeks 9–10: Peak — Highest quality + highest fatigue. Race-specific sessions, then a down week before taper. Weeks 11–12: Taper — Volume drops 40–60%. Keep a little intensity so you stay sharp, then race. Volume doesn't climb in a straight line: each phase has its own wave, plus a down week before taper. Peak load 25 km. Week 9 (preview below) sits at peak quality.
Intervals, tempo and easy running
Quality A: intervals at 6:24 /km. Quality B (unless you're a beginner): tempo at 6:40 /km. Long run 10 km at long-run pace, not race pace. The classic 5K mistake is running the easy days at 6:24 /km; here easy is anchored to 7:39 /km.
5K: economy and recovery
The 5K is short; the mistake is training every day as if it were short. 3 days, with easy running at 7:39 /km so the intervals at 6:24 /km are actually fast. Long warm-up on quality day (12–15 min). The 10 km long run keeps the aerobic base that holds a 5 km effort together.
From this preview to a plan that's yours
The preview is anchored to “Beginner 5K Training Plan”: 3 days, 25 km, 6:24 /km. At signup Peaking preloads distance (5K), 12 weeks and beginner level. The live engine then asks for PBs, available days and constraints, and regenerates whole weeks — not a static PDF. The CTA below opens registration with those fields and this page's UTMs.
Generate your personalized 12-week 5K plan
We preload distance, weeks and goal. Start free — the engine builds the plan from your PBs and real days.
Start freeFrequently asked questions
Is this 12-week 5K a generic plan?+
The overview and week 9 come from Peaking's periodization composer (same phases and session types as an in-app plan). It's persisted per slug — it doesn't change on every visit. The paid plan personalizes from your PBs and real days.
How many kilometres / hours per week does it peak at?+
Peak 25 km, key long session 10 km, 3 days. Base weeks sit well below that; the taper (Weeks 11–12) cuts volume and keeps short quality.
What pace should I use if my mark isn't 32:00?+
This preview anchors race to 6:24 /km, easy to 7:39 /km and threshold to 6:40 /km. In the app, paces come from your PBs or a Riegel predictor — don't copy these splits if your current 10K sits at a different level.
Can I skip days or squeeze this into fewer than 12 weeks?+
Skip an easy day, never the long run or both quality sessions in the same week. Compressing 12 → 8 often works if the base is already there; the hub lists other durations for this 5K.
How do I go from this page to a plan generated for me?+
Start free preloads 5K, 12 weeks and beginner. You finish onboarding (sports, PBs, days) and the engine builds the full plan. This URL stays as the SEO reference; your plan lives on the dashboard.