AI 5K Training Plan
5K is a sharpener: lots of work, short window. The plans below are tuned to specific goal times, from sub-18 down to a comfortable first 5K. Each plan pairs threshold and pace-specific intervals, with the app handling pace targets out loud as you run.
5K Workouts You'll Use in the Final Block
Race-rehearsal sessions, threshold work, and goal-pace efforts. Each one imports straight into the app and reads its splits out loud as you run.
- Race Week SharpenerRace-day
- Taper Hill & Tempo SharpenerRace-day
- Marathon VO₂-Max: 8x1km RepeatsRace-day
- Race Week SharpenerRace-day
- Pre-Block Hill StrengthRace-day
- Race Week SharpeningRace-day
- Race Pace Mile RepeatsRace-day
- Sage's Marathon Tune-UpRace-day
- 10k Taper SharpenerRace-day
- 5K Taper Tune-UpRace-day
- Marathon Taper SharpenerRace-day
- Pre-Race Taper Tune-UpRace-day
The same plan works whether you're chasing a Parkrun PB or a club race. Pick the goal, follow the schedule, and let the voice coaching handle the splits.
