5 kilometers · 3.1 miles
Three complete eight-week schedules. Pick the workload closest to what you can sustain now.
| Level | Runs/week | Week 1 | Peak week | Longest run |
|---|---|---|---|---|
| Beginner | 3 | ~13 km | ~16 km | ~6 km |
| Intermediate | 4 | ~35 km | ~43 km | ~14 km |
| Advanced | 5 | ~55 km | ~63 km | ~16 km |
Distances are rounded from the actual schedules. They are comparison points, not entry requirements.
New to structured training or coming back after time off. Comfortable running or run/walking a few times a week.
Beginner plans keep every run effort-based and conversational, with a longer aerobic base, no hard intervals, and a gentle build. The focus is consistency and confidence rather than demanding speed work.
View all 8 weeks →Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
Intermediate plans add one quality session per week — tempo runs and controlled intervals — on top of a solid aerobic base, with a second workout when volume and schedule allow. You build real speed while keeping easy days truly easy.
View all 8 weeks →An experienced runner training 5+ days a week and chasing a specific time goal.
Advanced plans run two quality sessions in most weeks — threshold, VO₂ max, and race-pace work — supported by higher weekly volume and sharper peak-week sessions, all inside the same schedule constraints: max two hard days, no back-to-back quality, and mandatory recovery weeks.
View all 8 weeks →
