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An 8-week plan to finish a 5km with no time target, with 4 runs a week, building to a 31.8 km peak week and a 9 km long run.
5km
8 weeks
Free & Premium
This plan runs over 8 weeks. You can start at any point: do all 8 weeks or jump in wherever feels right.
Try our No Time Target 5km plan. You've done a couch-to-5k-style block. Now you want to finish 5km with structure. There is no time target. Finishing 5km is the goal. It is 8 weeks, with 4 runs a week. The exact sessions are in the app.
Start this plan
Download Dangelo and follow this plan today. Free on iOS & Android.
| Week | Total km | Runs | Long run | Key session |
|---|---|---|---|---|
| 1 | 25.2 | 4 | 7 km | Long run |
| 2 | 26.1 | 4 | 6 km | Long run |
| 3 | 26.5 | 4 | 7 km | Long run |
| 4 | 29.6 | 4 | 9 km | Long run |
| 5 | 30.1 | 4 | 8 km | Long run |
| 6 | 26.3 | 4 | 7.5 km | Long run |
| 7 | 31.8 | 4 | 8 km | Long run |
| 8 | 21.6 | 4 | — | Race pace |
Rest
Intervals
Rest
Tempo
Rest
Easy 5km
Mixed-Pace Long Run
Rest
Intervals
Rest
Progression
Rest
Easy 5km
Progression