kovaaWeekly hours, beginner10 weeks
Lighter bars are recovery weeks. Peak week 2.9 h.
5 km
5K training plan
A 10-week plan for a 5K (5 km). If you're intermediate, expect 2–5 hours a week through base, build, peak and taper. Here's how the season is laid out for beginner, intermediate and advanced runners, with its phases and some of the key workouts.
Updated
10weeks
2–3hours a week
4sessions a week
The phases
| Phase | Weeks | Focus |
|---|---|---|
| Base | Weeks 1–4 | Easy miles, hills and strides, plus strength to keep you running. Most runs are at a pace you could chat at. |
| Build | Weeks 5–8 | Threshold and race-pace work, and a long run that grows a little at a time. |
| Peak | Week 9 | Your longest runs and most race-specific sessions. |
| Race | Week 10 | A few short openers, then race day. |
Key workouts
Run
Threshold Intervals
Builds the pace you can hold for an hour.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | ThresholdZ4 | 3 × 8:00 |
| 04 | Cool DownZ1 | 10:00 |
Settle into pace by minute 2 of each rep; don't chase the first 30 seconds.
Run
Long Run
Steady time on your feet. It's where most of your endurance comes from.
| 01 | Ease InZ1 | 10:00 |
| 02 | Long RunZ2 | 65:00 |
| 03 | Cool DownZ1 | 5:00 |
Start slower than feels right; the first 20 minutes set the day.
Run
Race-Pace Run
Locks in the rhythm you'll race at.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | Race PaceZ4 | 3 × 8:00 |
| 04 | Cool DownZ1 | 10:00 |
Find race pace quickly and stay there.
10weeks
2–5hours a week
5sessions a week
Weekly hours, intermediate10 weeks
Lighter bars are recovery weeks. Peak week 4.1 h.
The phases
| Phase | Weeks | Focus |
|---|---|---|
| Base | Weeks 1–4 | Easy miles, hills and strides, plus strength to keep you running. Most runs are at a pace you could chat at. |
| Build | Weeks 5–8 | Threshold and race-pace work, and a long run that grows a little at a time. |
| Peak | Week 9 | Your longest runs and most race-specific sessions. |
| Race | Week 10 | A few short openers, then race day. |
Key workouts
Run
Threshold Intervals
Builds the pace you can hold for an hour.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | ThresholdZ4 | 3 × 8:00 |
| 04 | Cool DownZ1 | 10:00 |
Settle into pace by minute 2 of each rep; don't chase the first 30 seconds.
Run
Long Run
Steady time on your feet. It's where most of your endurance comes from.
| 01 | Ease InZ1 | 10:00 |
| 02 | Long RunZ2 | 65:00 |
| 03 | Cool DownZ1 | 5:00 |
Start slower than feels right; the first 20 minutes set the day.
Run
Race-Pace Run
Locks in the rhythm you'll race at.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | Race PaceZ4 | 3 × 8:00 |
| 04 | Cool DownZ1 | 10:00 |
Find race pace quickly and stay there.
10weeks
4–6hours a week
6sessions a week
Weekly hours, advanced10 weeks
Lighter bars are recovery weeks. Peak week 5.8 h.
The phases
| Phase | Weeks | Focus |
|---|---|---|
| Base | Weeks 1–4 | Easy miles, hills and strides, plus strength to keep you running. Most runs are at a pace you could chat at. |
| Build | Weeks 5–8 | Threshold and race-pace work, and a long run that grows a little at a time. |
| Peak | Week 9 | Your longest runs and most race-specific sessions. |
| Race | Week 10 | A few short openers, then race day. |
Key workouts
Run
Threshold Intervals
Builds the pace you can hold for an hour.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | ThresholdZ4 | 3 × 8:00 |
| 04 | Cool DownZ1 | 10:00 |
Settle into pace by minute 2 of each rep; don't chase the first 30 seconds.
Run
Long Run
Steady time on your feet. It's where most of your endurance comes from.
| 01 | Ease InZ1 | 10:00 |
| 02 | Long RunZ2 | 65:00 |
| 03 | Cool DownZ1 | 5:00 |
Start slower than feels right; the first 20 minutes set the day.
Run
VO2 Max Intervals
Raises your ceiling so race pace sits further below it.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | VO2Z5 | 5 × 3:00 |
| 04 | Cool DownZ1 | 10:00 |
Hard but repeatable: 5K-to-3K effort.
Your own plan will look different.
The app builds yours from your race date, the days you can train and your thresholds. The Plan tab shows each week next to what you've actually done, and every session lists its steps and targets before it goes to your Apple Watch.
When your week doesn't go to plan.
- A short night or a low HRVThe hard session turns into an easy one and moves later in the week.
- A missed sessionKey sessions get moved, easier ones get dropped, and the week's load stays in a safe range.
- Sick, injured or travelingTell kovaa and it rebuilds the next few days around it, then eases you back in.
- You get fasterWhen a test or race shows a new threshold pace, kovaa suggests new targets.
Questions
How many weeks do I need to train for a 5K?
kovaa aims for 10–12 weeks for a 5K; the examples here are 10. With fewer weeks, it keeps the taper and cuts the base phase the most.
How many hours a week does 5K training take?
Beginner: about 2–3 hours a week. Intermediate: about 2–5 hours a week. Advanced: about 4–6 hours a week. Every third or fourth week is a lighter recovery week, and kovaa never plans more than the days and time you say you have.
Is strength training included?
Yes. Short strength and mobility sessions are part of the plan, usually once or twice a week, to keep you running through the build.
What happens if I miss a session?
kovaa rebuilds the rest of the week. Key sessions get moved, easier ones get dropped, it won't stack two sessions on one day, and the week's load stays within safe limits. Small changes happen on their own. Bigger ones show up as a suggestion you can accept or skip.
Is this the plan I would get in the app?
Yes, it's the same engine. Yours is built around your race date, the days and hours you have, your thresholds (threshold pace and threshold heart rate) and any injuries, then adjusted every morning from your sleep, HRV and resting heart rate.