5K training plan to beat your current time
You can already run 5K, now you want to run it faster. That takes a mix of easy runs, intervals and tempo work at the right paces, not running hard every time. This prompt has your todo.is agent turn your current 5K time and race date into a plan with exact paces and a taper, and send each week to your phone.
The prompt
- Build me a 5K training plan. My current 5K time is [CURRENT 5K TIME], I run about [WEEKLY RUNNING] now, and my race is on [RACE DATE]. My target time is [TARGET TIME]. I can run [RUNS PER WEEK] times a week; long runs on [LONG RUN DAY]. Work out my training paces (easy, tempo, 5K pace, intervals) from my current time, and plan one interval session, one tempo run, easy runs and a long run each week, with a lighter week every 3rd or 4th week and a taper in race week. Give me an Excel plan with dates and paces in both min/km and min/mile, and send me the coming week's sessions on Telegram every Sunday at 19:00.
What to change
- [CURRENT 5K TIME]: E.g. "28:30". A recent race or a timed solo run.
- [WEEKLY RUNNING]: E.g. "3 runs, about 15 km a week".
- [RACE DATE]: E.g. "Saturday 15 March".
- [TARGET TIME]: E.g. "under 26:00". Ask for advice if you don't know what's realistic.
- [RUNS PER WEEK]: E.g. "4".
- [LONG RUN DAY]: E.g. "Sunday".
Example result
- 8-week 5K plan: 28:30 to under 26:00
- 4 runs a week · about 15 km a week now · long run Sunday · race Saturday, week 8
- Your training paces (from a 28:30 5K)
- • Easy: 6:45 to 7:15 min/km. You can chat. Most of your running.
- • Tempo: about 5:50 min/km. Comfortably hard, short sentences only.
- • Goal 5K pace: 5:12 min/km (26:00)
- • Intervals: 5:05 to 5:10 min/km
- • Strides: 15 to 20 s fast but relaxed, full recovery
- Typical week
- • Tue: intervals · Thu: easy + strides · Fri: easy or rest · Sun: long easy run
- Week by week
- • Week 1: 6 x 400 m at interval pace, 90 s jog · Thu 5 km easy + 4 strides · Fri 4 km easy · Sun 7 km easy (about 20 km)
- • Week 2: 5 x 600 m, 2 min jog · Thu tempo 2 x 8 min, 2 min jog · Sun 8 km (about 22 km)
- • Week 3: 4 x 800 m, 2 min jog · Thu tempo 15 min · Sun 9 km (about 24 km)
- • Week 4, lighter: 6 x 400 m · easy runs only · Sun 7 km (about 18 km)
- • Week 5: 5 x 800 m, 2 min jog · Thu tempo 18 min · Sun 10 km (about 26 km)
- • Week 6: 3 x 1 km at goal pace, 2 min jog · Thu tempo 20 min · Sun 10 km (about 26 km)
- • Week 7: 6 x 400 m slightly faster than goal pace · Thu tempo 12 min · Sun 8 km (about 22 km)
- • Week 8, race week: Tue 3 x 1 km at goal pace · Thu 4 km easy + 4 strides · Fri rest · Sat race
- Race-day pacing
- • Km 1: 5:15, resist the urge to sprint the start
- • Km 2 to 4: 5:12, hold steady
- • Last km: speed up if you still have something left
- Every quality session
- • 10 to 15 min easy jog and a few strides to warm up; 10 min easy to cool down
How to do it with todo.is
- Copy the prompt and add your current time, weekly running, race date, target, runs per week and long run day.
- Paste it into todo.is or message it to your agent on Telegram.
- You get an Excel plan with dates and paces, and every Sunday evening the next week's runs arrive on Telegram.
- Ran a parkrun or a time trial mid-plan? Send the time and ask your agent to recalculate your paces.
Tips for a better result
- Keep easy runs truly easy. Running them too fast leaves you tired for the intervals that make you faster.
- Raise weekly distance gradually, about 10% at most, to avoid shin and calf problems.
- A target of 1 to 2 minutes faster in 8 weeks is realistic for most recreational runners; bigger jumps are rarer.
- Ask your agent to find local 5K races or parkruns near you with links, then sign up yourself.
5K training plan: FAQ
- How long does it take to train for a 5K? If you can already run 30 minutes, 6 to 8 weeks of structured training is enough to improve your time. New runners should start with a couch to 5K plan first.
- How many days a week should I run for a 5K? Three to four runs a week works well for most people: one interval session, one tempo or faster run and easy runs.
- What is a good 5K time? It depends on age and experience. Many recreational runners finish between 25 and 35 minutes; beating your own last time is the best measure.
- Should I rest before a 5K race? Keep running in race week but less, with a short session at goal pace early in the week and a rest day before the race.
JavaScript is required to use the todo.is app.