Adaptive · New

A 5K plan that ends
on your race day

Set your race date. We generate a plan of 4 to 14 weeks that ends exactly on race day — with the last week tapered. No gaps. No improvising.

4-14

Adaptive weeks

4×

Sessions / week

Ends on race day

Download the app free

Pick your race date inside the app

Who this plan is for

You can already run 3-5 km: some base fitness, looking to race a fast 5K
Want a personal best: structured intervals, tempo, and race-day pacing
4 running days per week: roughly 3-4 hours of dedicated training
Comfortable with intervals: short, fast efforts with full recovery

What the plan includes

Phase	Weeks	Content
Base	1-2	Easy 30-40 min runs at conversational pace. Build aerobic base. Long run 5-7 km.
Intervals	3-5	200-600m intervals at 5K pace. Improve VO2max and turnover.
Tempo & race-pace	6-7	Sustained tempo efforts and 5K race-pace blocks. Time trial mid-block.
Taper	8 (last)	40% volume reduction. Short activations. Fresh legs for race day.

Sample week (week 5)

MondayRest

Tuesday35 min easy + 6x100m strides

WednesdayRest or strength/core

Thursday8x400m at 5K pace (90s recovery jog)

FridayRest

Saturday25 min easy run

Sunday6 km long run with 2 km at 5K pace

Why train with CorrerJuntos

📡

Real-time GPS & metrics

Track splits, pace and distance for every interval session and long run.

🤝

Runner community

Find training partners for intervals and shared race goals.

Group runs near you

Join training meetups and 5K runs happening in your city.

🎁

100% free

GPS, training plans, community. All free.

Frequently asked questions

How much can I improve my 5K time?

With a structured plan, most runners improve their 5K time meaningfully. The exact gain depends on your starting fitness, consistency, and adherence to the plan.

How does the adaptive duration work?

You set your race date and the plan generates between 6 and 18 weeks of training, ending exactly on race day with the last week tapered. If your race is too close (under 4 weeks for a 5K), the app suggests a shorter distance instead.

How many days per week?

The plan is built around 4 running days per week, with optional strength or cross-training. Rest days are essential for recovery and adaptation.

Can I combine this with strength training?

Yes, and we recommend it. Add 1-2 strength sessions per week, ideally after an easy run or on rest days. Focus on legs and core. Avoid lifting before quality sessions.

Where do I access the plan?

The plan lives inside the CorrerJuntos app. Download it free on App Store or Google Play, create your profile and go to Training Plans to activate the 5K plan.

Start your free plan

Train smart for your 5K with an adaptive plan that ends on your race day. Thousands of runners already train with CorrerJuntos.