Run a faster 5K.

Enter your current 5K and your goal. Get the pace you need, a realistic timeline and a plan preview at your training paces.

Choose your plan

From run/walk to your first finish line.

6:00/km · 9:39/mile. From 31–34 minutes to under 30.

5:00/km · 8:03/mile. Includes a free full 8-week plan.

4:00/km · 6:26/mile. For experienced runners.

Train from where you are. Workouts use your current fitness, not your goal, so they build you up instead of wearing you down.
Mostly easy. The majority of running is conversational. It builds the engine and keeps you healthy.
Two focused sessions a week. Intervals for speed, tempo for staying power. That's enough.
Gradual progress. Small increases, lighter weeks every so often, and rest days you actually take.
Pace the race. Even or slightly negative splits. Most PBs are lost in the first kilometre.