5K plan, 5 sessions a week
You have 5 slots a week. Here is how Endu spreads a 5K preparation over 5 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.
- weeks
- 9
- sessions
- 35
- sessions / week
- 3.9
- peak week
- 4.2 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- BaseWeeks 1–3 · 3 wk
- BuildWeeks 4–5 · 2 wk
- SpecificWeeks 6–7 · 2 wk
- TaperWeeks 8–8 · 1 wk
- Race weekWeeks 9–9 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | Base | 2.6 h | 26 |
| 2 | Base | 2.9 h | 30 |
| 3 | Base | 3.3 h | 33 |
| 4 | Buildrecovery | 2.5 h | 26 |
| 5 | Build | 3.6 h | 37 |
| 6 | Specific | 3.9 h | 39 |
| 7 | Specific | 4.2 h | 43 |
| 8 | Taper | 2.5 h | 25 |
| 9 | Race week | 1.9 h | 19 |
Sample week — week 5 (Build)
Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.
- MondayEasyEasy run 44min44 min · 7.1 km
- TuesdayHardCruise intervals 5×5min55 min · 10.2 km
- FridayModerateProgression run 53min53 min · 9.5 km
- SundayEasyLong run 62min1 h 02 · 10 km
Example generated for a intermediate-level profile (VMA 15 km/h, 5 sessions/week). Your plan will depend on your level, availability and feedback.
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level training 5 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for 5KFrequently asked questions
- How many weeks to prepare for 5K?
- For an athlete at intermediate level, Endu builds a 9-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
- How many sessions per week?
- This example has 3.9 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- Can I follow sessions on my watch?
- Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.