Free 5K training plans
The fastest gateway race — short enough to train for in weeks, honest enough to hurt.
New to the distance, or returning after a long break. Gentle quality, conservative volume.
You run regularly and have raced before. Real quality sessions and a proper long-run build.
High volume, frequent quality, race rehearsals — close to the classic book schedules.
Common questions
How long does it take to train for a 5K?
The recommended build is 7 weeks — long enough to add fitness with gentle weekly jumps, short enough to stay motivated. The app can also generate shorter or longer versions of the same plan around your actual race date.
How many days a week do I need to run?
Between 2 days a week on the beginner plans and 4 on the advanced ones. Consistency beats volume: the schedule you can actually keep is the one that gets you to the start line.
What is the longest run in 5K training?
From about 54 minutes on the beginner plans up to 95 minutes on the advanced ones, built up gradually and cut back on recovery weeks. Every plan page shows the exact long-run progression week by week.
Paces come from you, not the plan: calculate yours from a recent race, or enter it on any plan page.
