This 12-week 5K 1.4 beginner training plan prepares for a 5K in under 24:00 minutes with 4 running days/week. Training starts at 28 km/week and peaks at 38 km/week. For each run, I provide the exact pace range. Simply set up your training zones based on your fitness level with a click of a mouse button. • Upload all workouts to your running watch • Switch plan level, free within 14 days • Free email coach support