Target audience: People who have already completed a 5K run and want to improve their times at this distance.

Duration: 12 weeks.

Goal: Improve your 5K time.

Notes on the plan:

1. Time refers to the time you want to complete. Set a realistic goal, such as improving your previous time by 2-3%. For example, run the 5K in 20 minutes.
2. Average pace: refers to how many minutes it takes you to run a kilometer on average, at your desired time. For example, if you want to complete the 5K in 20 minutes, the average pace is 4 minutes per kilometer.
3. Fast pace refers to a pace faster than the average, say 2.5% faster. In the example, it would be running at about 3:53/kilometer.
4. Hard pace refers to a pace faster than the average, say 5% faster. In the example, this would be running at about 3:45/km.
5. Tempo pace: 12.5-28 seconds slower than the 5-minute pace per kilometer. In the example, this would run at 5:12-5:28/km.

Looking for a plan that trains with you, not against you?

At running.COACH, we don’t just build a schedule. We create a smart, living plan that evolves with you. It understands your level, your race goals and your real life. Whether you sync your GPS watch or train straight from our iOS or Android app, your plan adjusts automatically as you improve.

From day one, you’ll feel the difference:

• A fully personalized, dynamic plan designed for you.
• Automatic sync and effortless workout tracking.
• Real-time updates when life happens, including missed sessions, new races or schedule changes.
• Simple, science-backed guidance to train smarter and recover faster.

🎁 Start today and enjoy your first 30 days free.
Because the best training plan isn’t one you follow. It’s one that follows you.app.

GET YOUR PLAN NOW!