Plan · Running

Run Ready 5K

From your first jog to running 5K without stopping, in eight weeks. Three runs a week, plus strength that keeps your knees happy.

8Weeks

3Sessions / week

30Minutes

Beginner +Level

Trainers and outdoorsStart free trial →Try the tool

Is this for you?

Made forpeople who...

1Have never run, or stopped years ago
2Want an outdoor goal to aim for
3Travel and need training that goes anywhere
4Want to run without getting injured

What you get

Everythinginside.

Three run-walk sessions a week that build slowly
A 15-minute strength routine for runners
A pace tool that predicts your 5K, 10K and half
A plan for race day
Tips for running in heat

How it runs

3 phases.Clear steps.

Each phase builds on the last. You always know what this week is for.

Walk-run

Short jog intervals with walking breaks.

Weeks 1 to 3

Build

Longer runs, shorter walks.

Weeks 4 to 6

5K

Continuous running, then your 5K.

Weeks 7 to 8

A typical week

MonRun-walk

TueStrength

WedRest

ThuRun-walk

FriRest

SatLong run

SunRest

Pace

What pace am I running?

Enter a recent run to see your pace and predicted race times.

Start today

14 days free.Then decide.

Every plan, the full workout library and all the tools. Cancel any time in the trial and you pay nothing.

Start free trial → Ask Conor

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