Free 5K Training Plan Generator
AI-powered personalized 5K plans for beginners and experienced runners
Start Your 5K Journey Today
The 5K (3.1 miles) is the perfect introduction to racing. Whether you're a complete beginner using a couch-to-5K approach or an experienced runner chasing a PR, our AI creates the right plan for you.
- ✓Beginner-friendly plans starting from walking/running intervals
- ✓4-12 week duration options
- ✓Gradual progression to prevent injury
- ✓Speed workouts for PR seekers
- ✓Flexible 3-5 days per week
Couch to 5K in 8 Weeks
Never run before? No problem. Select "Beginner" as your experience level and our AI will create a gentle progression that builds from walk/run intervals to continuous running over 8-12 weeks. You'll be race-ready without overwhelming your body.
Chasing a 5K Personal Record?
For experienced runners, select "Advanced" and increase your weekly mileage. Your plan will include tempo runs, interval training, and speed work designed to help you break through your current PR.
Create Your 5K Training Plan Now
From couch to 5K or PR to podium - get your personalized plan in 30 seconds. Free forever.
5K Training FAQs
How long does it take to train for a 5K?
Beginners typically need 8-12 weeks. If you already run regularly, 4-6 weeks may be sufficient to prepare for a race.
Can I walk during a 5K?
Absolutely! Many 5K participants use run/walk intervals. Our beginner plans incorporate walking to build endurance safely.
What's a good 5K time?
This varies by age and fitness. For beginners, finishing is the goal! Average times range from 25-40 minutes. Advanced runners may target sub-20 minutes.