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.


• Stay Strong & Injury-Resilient: Progress methodically so you run with power while reducing injury risk.

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: Base endurance, VO2 max, and threshold. Build a strong base endurance while introducing VO2 max intervals and threshold efforts.


• Weeks 5–7: VO2 max and base endurance. Develop speed with VO2 max efforts while maintaining base endurance.


• Weeks 8–10: Race pace, tapering, and peaking. Fine-tune your race pace and taper your training for recovery and optimal performance 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 continuously before starting this plan.

What You Get

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


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


• Strength sessions to build power and reduce injury risk.


• A fully integrated training calendar for seamless scheduling.


• Email support whenever you need help or motivation.

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.