Free 5K training plan
Run your first 5K race or beat your PB. An 8-week plan with paces set to your current fitness that adjusts every week to the runs you actually do.
- 6–8 weeks
- 3–4 runs / week
- Sub-30, sub-25, sub-20
- Intervals + tempo
Build my 5K plan →
Free during beta · No credit card · Adapts after every run
Week 1 preview3 runs · 15 km
- MonEasyChatty pace4 km
- TueRest
- WedIntervals6 × 400 m5 km
- ThuStrengthRunner strength20 min
- FriRest
- SatLong runSlow and steady6 km
- SunRest
Add a recent 5K time and I'll set your interval and tempo paces. If not, we'll find them from your first runs.
The full plan
5K plan, week by week
A starting point. Kyrvo personalises paces and distances to you, then adjusts every week.
BaseWeeks 1–3
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 1 | Intervals 6 × 400 m | 6 km | 15 km |
| Wk 2 | Tempo 15 min | 6 km | 16 km |
| Wk 3 | Intervals 8 × 400 m | 7 km | 18 km |
BuildWeeks 4–6
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 4 | Recovery week | 6 km | 14 km |
| Wk 5 | Intervals 5 × 800 m | 8 km | 20 km |
| Wk 6 | Tempo 20 min | 8 km | 21 km |
Sharpen & raceWeeks 7–8
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 7 | Intervals 4 × 1 km | 7 km | 18 km |
| Wk 8 | Race week · 5K | 5K | Race |
A plan that bends when life gets in the way.
A PDF can't see your missed Tuesday. Kyrvo reads every run you log or sync, from Strava, Garmin, Apple Watch, Fitbit or Suunto, and reshapes the days ahead.
Week 5 · after a missed session
Wed · Intervals 5 × 800 mMissed
Fri · Intervals 4 × 800 mUpdated
Moved your intervals to Friday and dropped one rep so Saturday's long run stays easy.
5K plan questions
How long is the 5K plan?
6–8 weeks depending on your race date. Without a race, it runs the full 8.
Is it suitable for beginners?
Yes, if you can jog for 15–20 minutes. Complete beginners should start with Couch to 5K.
Will it help me run sub-30 or sub-25?
Pick a goal time and Kyrvo sets every pace to it. If it’s a stretch, the plan builds towards it safely.
Do I need a watch?
No. Log runs by hand, or sync Strava, Garmin, Apple Watch, Fitbit or Suunto.