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:
5K Pace Calculator
Calculate your exact pace, splits and speed for any 5k target time