8-week plan to prepare your first 5K. Gentle progression toward the finish line.
Planned kilometers for each week
Total estimated duration per week (warmup + workout + cooldown)
Load score = duration × intensity factor (higher = harder week)
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
W1 Base~11km · 2h45 | STR-01525min | END-01324min · ~3km | - | HIL-00825min · ~3km | STR-01023min | - | SL-0031h08 · 5km |
W2 Base~13km · 3h18 | STR-01633min | REC-00324min · ~3km | - | THR-00333min · ~4.5km | STR-00935min | - | SL-0031h13 · 5.5km |
W3 Build~13km · 2h51 | STR-01133min | REC-01424min · ~3km | - | VMA-03030min · ~4km | STR-00828min | - | LR-01356min · 6km |
Recovery Build~11km · 2h15 | STR-01423min | REC-01124min · ~3km | - | REC-01324min · ~3km | - | - | SL-0031h04 · 4.5km |
W5 Build~15km · 3h21 | STR-00350min | REC-00424min · ~3km | - | FAR-01039min · ~5km | STR-01328min | - | LR-0131h · 6.5km |
W6 Peak~15km · 3h45 | STR-01728min | REC-01433min · ~4km | - | VMA-03031min · ~4km | STR-01238min | - | SL-0011h35 · 7km |
W7 Peak~16km · 2h59 | STR-01023min | END-00837min · ~4.5km | - | RP-01734min · ~4.5km | STR-01328min | - | LR-01457min · 7km |
Race Taper~9km · 1h46 | REC-00148min · ~6km | STR-01633min | - | - | REC-01125min · ~3km | - | Race |