Running
5K training plan
Want to run your first 5K, or run it faster? TriQuest builds a personal plan for the race, around the days and the time you have.
How your 5K plan is built
You choose the race and tell TriQuest what your week looks like. TriQuest starts from your experience and how much you run today, and builds the plan in phases to race day: a base of easy running, more quality, sessions at race pace and a short taper.
What a 5K asks of you
Speed
intervals and short, fast sessions that make race pace familiar.
Base
easy running that carries the speed, even over a short distance.
Threshold
tempo runs that let you hold the pace all the way.
Race day
a short taper, so your legs are fresh on the day.
A week that fits your life
- You set the days you can run, how much time you have each day and the day for the long run.
- Most runs are easy, and hard sessions get easier days in between.
- Lighter weeks come at regular intervals, so your body has time to absorb the work.
- When your week changes, you move or shorten a session and the plan takes it into account.
Workouts with pace and heart rate
- Pace and heart rate zones from your own thresholds.
- Workouts go to your Garmin step by step, and the run comes back to the plan by itself.
- With an Apple Watch, your planned workouts are in the watch's Workout app.
- Want to work out a pace or a goal time? Use the pace calculator or the race time predictor.
Common questions
Common questions about 5K training
Can I use the plan as a beginner?
Yes. If you are new or have trained unevenly, the plan starts easy and gets your body used to regular running before the faster sessions come.
How fast should I run the intervals?
Workouts have pace and heart rate targets from your own thresholds, so the pace fits your level today.
What if I get injured or ill?
The plan adapts. You can pause your training and get a gradual return, and the Coach follows up the problem and proposes changes that you approve.
What does it cost?
During the beta, everything is included at no cost.
More about TriQuest
Running
Plans from 5K to the marathon, with pace and heart rate zones.
10K training plan
Speed and endurance in balance, for your 10K race.
Half marathon training plan
Tempo runs and long runs that grow toward 21.1 km.
Marathon training plan
Long runs and time on your feet, all the way to 42.2 km.
Pace calculator
Work out pace, time or distance from the other two.
Race time predictor
Estimated 5K, 10K, half marathon and marathon times from one race.
Ready to train smarter?
Let TriQuest bring the plan, the workouts, the analysis and the coaching together in one place.