Free and premium 5K plans. Sync every workout to Garmin or Coros and track your progress in the app.
The 5K is often a new runner's first foray into endurance racing. It may be the shortest distance we offer, but don't be mistaken — it is far from a sprint.
Sessions over the 8-week plan focus on the same fundamentals as longer distances: speedwork, tempo runs and long slow runs. Your long run will often cover further than race distance — train your legs to run 8km and they'll thank you on race day.
Just completed a couch-to-5K program? Use our sub-30 plan to build from there. Want to top the leaderboard at your local parkrun? The sub-18 or sub-20 will push you.
Or enter a custom target time: