Make your next run count
5K training plan generator
Create an eight-week race schedule with paces based on your 5K goal.
Enter your race date and goal time, then choose 3 to 5 runs per week. Your plan shows dated easy runs, alternating tempo and interval sessions, a weekly long easy run and a lighter race week. Use the pace guide to read each session, then save a PDF or download the calendar.
The pace guide separates your easy range, tempo target and goal pace for intervals. Workout durations, interval repeats and recovery times are left open so you can set the length of each session.
Your 8-week plan
Your schedule, from the first week to race day.
- Starts
- Race day
- Runs
- 24
Race week ends on race day. Early-week races have fewer training days. Easy-run lengths are yours to choose.
- Goal / intervals
- 8:03 /mile
- Easy
- 9:39 to 10:28 /mile
- Tempo
- 8:41 /mile
Week 1
Starting
Establish your starting rhythm
Begin with the first scheduled sessions. Use the targets as a guide and choose any unspecified workout lengths to suit your experience.
Tuesday
Easy run
Start with a familiar easy run and choose a length that fits your current routine.
Easy pace9:39 to 10:28 /mileThursday
Tempo run
Use the tempo target for steady running. Choose a session duration suited to your experience.
Tempo pace8:41 /mileSunday
Long easy run
Keep the longer session within the easy pace range. You choose its distance or duration.
Easy pace9:39 to 10:28 /mile
For general information only, not professional advice. Check the official sources below. Use your own judgement and speak to a qualified professional, such as your doctor, before you act.
A little context
Get more from your result.
The steps, examples and sources
behind this tool.
Build your own running plan
- Choose race date, goal time and 3 to 5 runs per week.
- Select kilometres or miles for displayed paces.
- Use the pace key with the dated weekly run types.
- Download the full plan with Save PDF, share, print or export the schedule to your calendar.
A worked example
- Goal 25:00, kilometres.
- Goal and intervals: 5:00/km.
- Easy: 6:00 to 6:30/km; tempo: 5:24/km.
How this tool works
Goal pace is goal time divided by 5 km. Easy pace is 1.20 to 1.30 times goal pace; tempo is 1.08 times goal pace; intervals use goal pace.
The schedule runs for eight Monday-based weeks and ends on race day. Build weeks include easy running, a tempo or interval session alternating by week, and one long easy run.
The final week uses short easy runs before the race and replaces the long run with the race. No workout lengths, interval counts or recovery durations are specified in the source rules, so the tool leaves these choices to your fitness.
Paces are planning targets rather than a guarantee of readiness. Calendar entries are all-day runs and do not imply an exercise duration.
A few useful answers
Sources
- Centers for Disease Control and Prevention: Adult Activity: An Overview
General adult physical activity guidance. Does not prescribe the exact workouts or progressions in these tools.
- UK Chief Medical Officers: UK Chief Medical Officers' physical activity guidelines
General physical activity guidance; these tools' training rules are planning rules, not clinical prescriptions.
- RFC Editor: RFC 5545: Internet Calendaring and Scheduling
The iCalendar date and floating local-time event format.
Last checked:
StrideSheet team
We build free running tools: training plans built to your race date, pace bands and race-day plans. Our plans follow published training principles and are a guide, not medical advice.