Stuck on the same 5K time? Train for a faster one.
Running the same loop at the same effort tends to give you the same time. A faster 5K comes from a plan that mixes easy running with the right hard sessions, at paces set from your fitness today.
Free first month · no account needed to begin
Sound familiar?
You run a lot but your 5K time has not moved
Most of your runs are probably at one middling effort: too hard to recover from, too easy to improve. A plan separates easy days from hard days.
You do not know what pace to run the hard sessions at
Enter a recent race time and the paces for easy runs, threshold and intervals are worked out for you, using the Daniels VDOT method.
Life keeps breaking your schedule
Miss a session and the week is re-planned, with the reason shown, rather than leaving you to guess how to catch up.
See your 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.
This is a preview. Nothing is saved and no free month starts. Your free first month begins only when you build your plan in the app, and you will see the price and dates first. How the free month works
Who this plan is for
Runners who can already run 5K and want a faster time, whether that is a first sub-30, a sub-25 or a new personal best. No plan can promise a time, but this one puts your training where it matters.
Are you ready to start?You can already run 5K without stopping and want a faster time. A guide, not a test. If you are unsure, start with the plan before this one.
How it is built
- Paces worked out from a recent race, so easy runs stay easy and hard runs are hard enough
- Threshold and interval sessions that build the speed and stamina a 5K asks for
- A short taper, and a re-plan when a week goes sideways
Questions about the Improve your 5K plan
How long does it take to get faster at 5K?
Most people need six to ten weeks of structured training to see a real change, though it depends on your starting point and how consistently you train.
What is a good 5K training week?
Three to five runs: mostly easy, with one threshold or interval session, and a longer easy run. The preview shows a sample week built from your own time.
Do I need a recent 5K time?
It helps, because your paces come from it. A recent 10K or a hard time trial works too, and the paces adjust as you log runs.
Other plans
Couch to 5K plan
A gradual, structured path to your first 5K, with a build-up designed to give your body time to adapt. For people who are new to running, or coming back to it after a long gap.
Start fromNo running experience needed. If you can walk briskly for 30 minutes, you can start.
See the plan →8 to 12 weeks10K 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.
Start fromYou can run 5K, or about 30 minutes, without stopping, and run two or three times a week.
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.
Start fromYou can run 5 to 10 km comfortably and have been running about three times a week for a few weeks.
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.
Start fromYou run three to four times a week, manage a long run of about 15 km, and have a few months of steady training behind you.
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.
Start fromYou can walk comfortably for 30 minutes. After an injury, check with a professional before you start.
See the plan →16 to 24 weeksUltra plan
Runners who already have a marathon or long race behind them and want to step up to a trail marathon, 50K, 50 miles, 100K or 100 miles. It is a training tool, not medical advice.
Start fromYou run four or more times a week, manage long runs of two hours or more, and have a marathon or long race behind you.
See the plan →Build your plan today
Two minutes to set up. Free first month, and no account needed to begin.
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