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Training plans

Running

5K Build

Build toward your 5K in a way that meets you where you are

Plan details

Starting point
Able to walk briskly for 30 minutes
Duration
8 weeks
Weekly time
About 2.5-4 hours
Weekly rhythm
3-4 runs

The progression

Four phases. One steady build.

  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

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Foundation

A first-week rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Walk-run confidence

Settle into a sustainable rhythm

30 min walk-runRun
WED

Rest day

Recover and make room for the next session

THU

Easy continuous effort

Build time on your feet without chasing pace

25 min easyRun
FRI

Rest day

Recover and make room for the next session

SAT

Longer easy effort

Let endurance arrive gradually

35 min easyRun
SUN

Mobility reset

Keep the next week feeling comfortable

15 min mobilityMobility
Two runners overlooking the coast after a training session

Your 5K Build plan starts here.

Train with a clear path from your first session to race day.

Coming soon to theApp Store