5K Training Plan Builder
Build a practical weekly 5K plan from your current mileage, available run days, and target finish time.
Weeks planned
8
Peak mileage
18 mi
Goal time
30:00
Run days
4 / week
Use with judgment
This is a practical structure generator, not coaching advice. Keep the easy days easy and trim volume if your recovery starts slipping.
Week 1 - 12 mi
Easy run: 3 mi
Workout: 3 mi including intervals or tempo
Long run: 4 mi
Extra easy day: 3 mi
Strength + mobility: 2 short sessions
Week 2 - 13 mi
Easy run: 3 mi
Workout: 3 mi including intervals or tempo
Long run: 4 mi
Extra easy day: 3 mi
Strength + mobility: 2 short sessions
Week 3 - 14 mi
Easy run: 4 mi
Workout: 3 mi including intervals or tempo
Long run: 4 mi
Extra easy day: 4 mi
Strength + mobility: 2 short sessions
Week 4 - 12 mi
Easy run: 3 mi
Workout: 3 mi including intervals or tempo
Long run: 4 mi
Extra easy day: 3 mi
Strength + mobility: 2 short sessions
Week 5 - 16 mi
Easy run: 4 mi
Workout: 4 mi including intervals or tempo
Long run: 5 mi
Extra easy day: 4 mi
Strength + mobility: 2 short sessions
Week 6 - 17 mi
Easy run: 4 mi
Workout: 4 mi including intervals or tempo
Long run: 5 mi
Extra easy day: 4 mi
Strength + mobility: 2 short sessions
Week 7 - 18 mi
Easy run: 4 mi
Workout: 4 mi including intervals or tempo
Long run: 6 mi
Extra easy day: 4 mi
Strength + mobility: 2 short sessions
Week 8 - 15 mi
Easy run: 4 mi
Workout: 3 mi including intervals or tempo
Long run: 5 mi
Extra easy day: 4 mi
Strength + mobility: 2 short sessions