Your free 5K training plan
From couch to finish line. A personalised plan that adapts to your pace, your schedule, and your body.
Every kind of 5K runner
Complete beginners
Never run before? Walk/run progressions that build you up gradually, no experience needed.
Returning runners
Getting back into it after a break? Your plan meets you where you are, not where you were.
5K PB chasers
Targeting a personal best? VO2max-calibrated zones and smart periodisation to get you there.
Everything you need, nothing you don't
8-12 week personalised plan
A full training cycle tailored to your experience level, available days, and race date.
VO2max-based pace zones
Precise training paces calculated from your ability. Every run has a purpose.
Walk/run progression for beginners
Gentle build-up with walk/run intervals that transition to continuous running.
Weekly adaptation
Your plan evolves every week based on how you feel, how you perform, and what life throws at you.
Week 6 · Build Phase
A typical week for a beginner 5K plan.
| Day | Workout | Distance |
|---|---|---|
| Monday | Easy Run | 3 km |
| Tuesday | Rest | - |
| Wednesday | Intervals | 4 km |
| Thursday | Rest | - |
| Friday | Easy Run | 3 km |
| Saturday | Long Run | 5 km |
| Sunday | Rest | - |
| Weekly total | 15 km |
Three steps to your plan
Tell us your experience and goal
A quick onboarding quiz about your running history, available days, and target race.
Get your plan instantly
Your personalised training plan is generated in seconds. Every workout has a purpose.
Train, log, adapt
Your plan evolves every week based on your feedback. Miss a run? It redistributes automatically.
Get Early Access
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