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kovaa
Training plans

Running

5K Build

Build from regular walks to a confident first 5K

Your starting line

Starting point
Able to walk briskly for 30 minutes
Duration
8 weeks
Time commitment
About 2.5-4 hours
Training frequency
3-4 runs

The road to race day

Build the fitness your race demands.

  1. 01

    Weeks 1-2

    Foundation

    Walk-Run Intervals

  2. 02

    Weeks 3-5

    Building Endurance

    Extended Running

  3. 03

    Weeks 6-7

    Continuous Running

    20-25 Min Runs

  4. 04

    Week 8

    Race Ready

    Taper & Race

A week in kovaa

See how a 5K Build week comes together.

See the key work, supporting sessions, and recovery that move you through this phase.

kovaa Today screen showing the athlete's current workout and training week

Today

Know the work that matters now.

kovaa plan screen showing a complete week of structured training

The week

See how every session fits.

kovaa workout screen showing effort targets, intervals, and recovery

The workout

Take every target into the session.

Two runners overlooking the coast after a training session

Train for your 5K Build.

Tell us your race date, what training you have done lately, and which days work. We’ll help map out the weeks from here.

Coming soon to theApp Store