Ready to Take on Your 5K?

This plan is your path to confidently completing your 5K race, improving your running, and reaching new milestones.

The Benefits for You

• Complete Your 5K: Progressively build stamina and confidence to cross the finish line.


• Increase Endurance & Confidence: Build your running capacity with steady, manageable improvements.


• Prepare with Purpose: Enter race day feeling ready and proud of your journey.

Targets of the Plan

• Complete your first 5K feeling strong and accomplished.


• Build endurance and pacing to tackle race day with confidence.


• Gradually improve your speed and stamina with structured training.

Structured Progression

• Weeks 1–4: Lactate threshold and speed endurance. Build the ability to sustain faster paces for longer durations, creating a strong foundation for speed work.


• Weeks 5–6: Speed development and tapering. Push your speed while tapering to ensure you're fresh and ready to perform on race day.

Key Features

• Focused Training: Each session is designed to improve endurance, pacing, and race-day preparation.


• Time-Efficient: With just 3 runs per week, this plan fits easily into your lifestyle.


• Flexibility & Adaptability: Weekly guidance to swap sessions for club runs or adjust as needed.


• Smartwatch Compatibility: Real-time tracking and feedback ensure precision in every workout.

Who Is This Plan For?

• Newer and First-Time 5K Runners: Athletes ready to take their training to the next level.


• PB Chasers: Those aiming to run their fastest 5K ever.


• Time-Restricted Runners: Runners looking for structure, progression, and results with maximum time efficiency.

You should be able to run for 30 minutes before starting this plan.

What You Get

• 6 weeks of detailed training, designed for efficiency and impact.


• 3 sessions per week, including endurance, speed, and race-specific workouts.


• A fully integrated training calendar for seamless scheduling.


• Email support whenever you need help or motivation.

Check out our other 5K Training Plans Here

Your Journey Starts Here

This plan isn’t just about completing a 5K; it’s about building your confidence and unlocking your potential. Every run counts, every session is designed to help you progress, and your personal best is within reach.