Turn your 5K dream into reality

with a plan that builds confidence every step of the way.

Beginning your running journey is a huge step. Our AI-powered plan makes sure you stay healthy, build confidence, and learn to love the run.

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What Athletes Are Saying

“I have been doing sprint triathlons and marathons (x3 around 7 hours each!) for about 15 years now, and have always been a consistent back-of-pack person. I never had any hope of getting faster and I had made peace with that. HOWEVER after starting with Athletica back in January this year I’ve made massive amounts of progress and I feel like I’ve unlocked a whole new level! I’ve taken 30 minutes off my 10k race time!”

~ Yvette Merga

Personalized 5K plansBased on Your Fitness Level

You’ll love training—because it finally fits your life.

Beginner – From start line to finish line

3–4 runs per week, with walk/jog options if you’re just getting started. Build up gradually, stay injury-free, and enjoy your first 5K.

Intermediate – Break through barriers

Steady runs that build endurance plus shorter, faster workouts to improve speed. Great for runners aiming between 30 and 22 minutes.

Advanced – Go for a new PR

Structured sessions with fast repeats, strong runs at race effort, and long runs that push your limits—so you can run your best time yet.

Why Choose AI-Driven 5K Training?

Because training isn’t just about miles—it’s about making every step count

Stay healthy. Gradual progressions and rest weeks keep you fresh.
Clarity every day. No more guessing—wake up knowing exactly what kind of run to do.
Run with confidence. Arrive at the start line strong, prepared, and ready to enjoy the race.

5K Training Schedule: Example Week

Why this works: We combine mostly easy running with small, targeted doses of hard work and simple strength exercises to build your fitness safely. This balanced approach is the key to helping you get consistently stronger and faster while dramatically reducing your risk of getting injured.

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New to Running?Couch-to-5K Option (Free)

Just getting started? Grab our free 8-week Couch-to-5K plan.

Own a wearable? Graduate to Athletica anytime to unlock adaptive day-to-day guidance, HRV-aware recovery, and the AI Coach

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Smart Scheduling That Fits Your Life

Training That Moves With You

Juggling work, family, and training? Tell us when you’re free, and your plan bends with you—not the other way around.

Built around your schedule. Pick your training days, how long you can run, and even add cross-training. Miss a session? No stress—the plan automatically reshuffles so you stay on track.
Adapts to how you feel. If your body’s tired, Athletica eases back. If you’re fresh, it unlocks tougher workouts so you keep improving without burning out.
Keeps your effort safe. Guardrails like “Workout Reserve” stop you from overdoing it, while interval tracking adjusts your next run based on what you actually completed.
Works anywhere. Whether it’s outdoors, treadmill, or track, Athletica guides you with pace, heart rate, or power.

Injury Prevention, Built In

No sudden spikes—your training load increases gradually.
Recovery weeks and low-stress options help you recharge.
If you’re sore, traveling, or just tight, the Workout Wizard™ offers lighter swaps so you never feel stuck.
Long runs progress sensibly, with recovery notes after key sessions to keep you strong.

Because training isn’t just numbers—it’s about making it doable, day after day.

Integrations & Devices

Works with Garmin, Strava, Coros, Wahoo, Apple Watch (via Watchletic) and more. Import completed runs automatically, track compliance, and watch your plan adapt after every session.

Common 5K Training Mistakes to Avoid

Turning every day into a “moderate” grind—easy must be easy.
Skipping strides and drills—hurts speed economy.
Jumping volume or intensity too fast—respect progression.
Racing intervals every week—save it for race day.
Neglecting recovery, sleep, and fueling—performance drops follow.

Start Your AI 5K Journey Today

2-Week Free Trial (no payment card required)
US$ 19.90 per month
US$ 99.00 per 6 months
US$ 189.00 per year
Explore Marathon, Half Marathon and 10K Plans

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Frequently Asked Questions

How many weeks is a good 5k training plan?

Most beginners succeed with 8–12 weeks; experienced runners can sharpen in 6–8. With Athletica, you can use any number of weeks—more is usually better.

What’s a good 5k training schedule for beginners?

3–4 runs/week with walk-jog starts, strides, and gentle long-run growth. Athletica builds this around your Daily Availability.

How fast should my intervals be?

The plan sets paces/HR/power from your tests. Expect threshold work near 10K effort and VO₂ reps near 3–5K effort.

Can I train for a 5k on 3 days/week?

Yes. We prioritize the most impactful sessions and protect recovery.

Treadmill vs outdoors—any difference?

We support pace, heart rate, or power indoors and out.

Coming back from a niggle?

Choose lighter variants (swim, cycle, walk, row) to reduce run stress and let the plan re-ramp progressively. If symptoms persist, consult a clinician.