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5K training plan
Your 5K training plan
A structured plan to run a faster, stronger 5K — easy aerobic miles, intervals to sharpen your top end, and tempo work at threshold — built around your week and adapted to how your runs actually go.
Free in early access · Your full plan before you create an account · Adjust it anytime
What your first week could look like
What your plan looks like in the app
Every session comes with coach guidance — and your progress gets logged, not guessed.
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app.getmycoach.ch
Your plan is built around you
Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.
Goal
Finish your first 5K or chase a sub-20
Current pace
How fast your easy and hard runs are today
Training days
How many days a week you can run
Experience
New runner, returning, or already racing
Time per session
25 to 50 minutes
Surface
Road, track or treadmill
Race date
So the plan tapers you into the day
Feedback
How each run felt, so the next adapts
Your coach tells you why you're training something
Who this plan is for
Your plan in 3 minutes
- 1
Pick your goal
Tell your coach what you're training for.
- 2
Set your level & week
Your experience, available days and equipment.
- 3
Preview your plan
See your first weeks day by day — no account needed until you start.
- 4
Train & log
Follow the sessions and log what you actually did.
- 5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.
What this plan covers
Frequently asked questions
- I'm a beginner — can I still use this?
- Yes. The plan starts from your current pace and the days you can train, then builds steadily toward a strong 5K from there.
- How many days a week will I run?
- However many you can commit to. The plan is built around your real schedule, with the right mix of easy, interval and tempo work for those days.
- Does it use effort or pace zones?
- Sessions are prescribed by effort so you train at the right intensity for each run — easy aerobic, threshold and intervals — whatever your current pace.
- Is it free?
- Yes, GetMyCoach is free during early access.
Build your first 5K plan
Preview your personal plan first — no account needed — and only start if it fits you.
See your whole plan first — your free account comes when you start it. No credit card.