kovaa
Training plans

Running plan

5K Build

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

8 weeks suggested lead time3-4 runs typical rhythm

The progression

A clear path toward your goal.

An eight-week 5K progression that starts with your current running comfort and builds a steady, sustainable rhythm toward race day.

  1. 01Weeks 1-2

    Foundation

    Walk-Run Intervals

    Phase 1
  2. 02Weeks 3-5

    Building Endurance

    Extended Running

    Phase 2
  3. 03Weeks 6-7

    Continuous Running

    20-25 Min Runs

    Phase 3
  4. 04Week 8

    Race Ready

    Taper & Race

    Phase 4

A week in view

A week that works with your life.

Short, repeatable sessions create the habit before the distance starts to grow.

2 priority sessions in this example week

Foundation

A first-week rhythm

Example schedule
TUE

Walk-run confidence

Settle into a sustainable rhythm

Run
THU

Runner foundation

Build comfort outside the run

Mobility
SAT

Longer easy effort

Let endurance arrive gradually

Run

How kovaa works

A plan you can actually keep.

A week that starts with your reality

Set the days you can train, then see a weekly rhythm that makes room for the key work, easier days, and recovery that supports it.

Move a session without guessing what breaks

When your week shifts, reschedule with the training block still in view—so a missed Tuesday does not become a lost week.

The right detail for today’s work

Open a session and see its focus, structure, and place in the week before you start—not a dashboard full of data you do not need.

Two runners overlooking the coast after a training session

Make 5K Build your next block.

See what to do today, keep the rest of the week in view, and make changes without losing the thread of your training.

Coming soon to theApp Store