Your first 5K, one run at a time.
Never run a race? A first 5K plan should feel doable, not scary. Runergy Lab starts where you are, builds slowly, and keeps the easy days easy.
Free trial · no account needed to begin
See a First 5K week built for you
Enter a recent race time and the days you can run. Your paces and sample week appear in a second, calculated on your device.
Who this plan is for
People who are new to running, or coming back to it after a long gap, and want a clear route to 5 km without an injury on the way.
How it is built
- Short, easy runs first, so your body and your habit have time to catch up
- Rest days built in, and an easier week every few weeks
- If you miss a run or feel flat, the week is re-planned and you are told why
Questions about the First 5K plan
How many days a week should I run for a first 5K?
Three is plenty: it gives you two rest or cross-training days to recover between runs. You can choose which days suit your week.
What if I cannot run 5K without stopping yet?
That is where most first-timers start. Early sessions are easy and short, and you build up gradually. Walking breaks are fine.
Do I need a recent race time?
No. A best guess is enough to start, and the paces adjust as you log runs.
Other plans
10K plan
Runners who have a 5K behind them and want to move up, and experienced runners who want a structured block for a 10K goal.
See the plan →12 to 16 weeksHalf marathon plan
Runners who can already run 5 to 10 km and want a steady build to a half marathon, whether the goal is just to finish or a personal best.
See the plan →16 to 20 weeksMarathon plan
Runners with a base of regular running who want to complete a marathon or run a faster one, with a plan that survives a busy life.
See the plan →6 to 12 weeksComeback plan
Runners returning after illness, a baby, a busy season or time off, and anyone being careful after a niggle. It is a training tool, not medical advice: check with a professional after an injury.
See the plan →Start your first 5k plan today
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