Running training
A complete running week, in one plan.
kovaa gives runners a clear next session and a weekly plan that can keep pace when life changes. Start with the distance you are training for, choose the days you can run, and work from a practical progression toward race day.
Available plans
Choose the goal, then review the workload.
For new runners, returning runners, and runners preparing for a 5K, 10K, half marathon, or marathon.
5K Build
An eight-week 5K progression that starts with your current running comfort and builds a steady, sustainable rhythm toward race day.
8 weeks · 3-4 runs workouts / week
10K Build
A twelve-week 10K progression that balances purposeful workouts, recovery, and the training rhythm that works for you.
12 weeks · 4-5 runs workouts / week
Half Marathon
A twelve-week half marathon progression that builds endurance gradually, with room for recovery and the rhythm of your life.
12 weeks · 4-5 runs workouts / week
Marathon
A sixteen-week marathon progression that builds durable endurance, strength, and confidence around your race-day goal.
16 weeks · 5-6 runs workouts / week
How the week is built
Balance the hard runs with enough easy running.
A useful running week is defined by contrast. Faster sessions and long runs create the stimulus; easier days make those sessions repeatable.
- 01One long run anchored to your goal
- 02Purposeful speed or threshold work
- 03Easy mileage placed around key sessions
Common questions
Before you choose a plan.
Next step