A 5K plan on three days a week: an easy run, a harder session once your week has room for one, and a long run, planned from what you log.
Sample plan: 10 weeks to race day, 3 runs a week
No card needed. Then $9.99 a month or $59.99 a year.
Coach
This first week matches what you're running now, so your body can settle in.
Coach
You completed last week, so this week builds to about 120 minutes.
| Effort | per km | per mile |
|---|---|---|
| Easy | 6:57–6:20 | 11:11–10:12 |
| Steady | 6:11–5:45 | 9:57–9:15 |
| Threshold | 5:22–5:16 | 8:38–8:29 |
| Intervals | 4:58–4:45 | 8:00–7:39 |
Predicted 5K: 25:00
Your coach sets your paces from your current fitness: a recent race, or your usual easy pace to start. Each race or 5K time trial updates them, and so do imported runs that show you're fitter.
With three runs it's tempting to make each one count. That usually just costs consistency.
Hills or race-pace reps once a week are enough for most 5K runners. The other days build aerobic support.
The rest days are part of the plan. Filling every gap with extra running defeats the point.
Yes. Your coach plans an easy run, a long run and, once your week has room for it, one harder session. Until then it keeps to easy running and strides.
You choose, from two to six. Your coach spaces your runs through the week so you recover between them.
Yes. Choose them in your preferences, or when you start if you run regularly. Your easy and long runs are planned with them, and walking counts toward your time.
Unless you subscribe, for $9.99 a month or $59.99 a year, your coach stops: no new weeks, logging, check-ins or reminders. You can still see your plan, past weeks and logged runs, and download or delete your data. We never asked for a card, so nothing is charged.
Your plan starts from your race, the days you can run and what you run now. Then every week is planned from the one before.
No card needed. Then $9.99 a month or $59.99 a year.