advanced 5K plan
Here is the structure Endu generates for a runner at advanced level preparing a 5K with 4 sessions a week. Volume, long run and intensity change with the declared level.
- weeks
- 9
- sessions
- 31
- sessions / week
- 3.4
- peak week
- 4 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 | 2.5 h | 29 |
| 2 | Base | 2.8 h | 32 |
| 3 | Base | 3.1 h | 36 |
| 4 | Buildrecovery | 2.4 h | 29 |
| 5 | Build | 3.4 h | 41 |
| 6 | Specific | 3.7 h | 43 |
| 7 | Specific | 4 h | 47 |
| 8 | Taper | 2.4 h | 28 |
| 9 | Race week | 1.8 h | 21 |
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 32min32 min · 6 km
- TuesdayHardCruise intervals 5×5min55 min · 11.9 km
- FridayModerateProgression run 53min53 min · 11 km
- SundayEasyLong run 62min1 h 02 · 11.7 km
Example generated for a advanced-level profile (VMA 17.5 km/h, 4 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 advanced level training 4 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 advanced 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 3.4 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.