Rencana Lariku

Train smart. Run fast. Own the start line.

Build a personalized training plan around your race distance, time goal, and weekly capacity. Every week includes long run guidance, quality sessions, and a clear focus.

Target distance10K 10.00 km
Goal time0:55:00
Race pace5:30 / km

Personalized running training plans for 5K to marathon races

Generate a custom running training plan based on your goal time, weekly mileage, and experience level. Each plan includes race-pace guidance, structured workouts, and recovery-focused progression.

Use the plan builder to prepare for a 5K, 10K, half marathon, or marathon with clear weekly volume targets, long-run distances, and pace ranges for easy and tempo sessions.

Plan inputs

Coach note

This plan is informational only and not medical advice. It is generated using evidence-based endurance principles: progressive overload (gradual mileage and long-run growth), periodization (build, recovery, taper), specificity (workouts aligned to your race pace), and recovery to reduce injury risk. The weekly volumes and key sessions are scaled from your race distance, goal time, runs per week, and recent mileage so the load increases in a controlled, stepwise way.

Training summary

Your week-by-week roadmap, based on 12 weeks of build and a goal pace of 5:30 / km.

PhasesBuildRecoveryTaper
Race pace5:30 / km
Tempo pace5:48 / km
Easy pace7:00 / km
Week 1Build

Aerobic Foundation

Weekly volume33 km
Long run9 km
  • Tempo progression: 2 km easy + 5-7 km threshold + 1 km easy
  • Speed: 6 x 400 m @ 5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
5 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
9.5 km

Easy conversational pace.

Easy run 9.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
9.5 km

Easy conversational pace.

Easy run 9.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
9 km

Keep it relaxed and fuel well.

Long run 9 km: easy effort, finish last 15 min steady.

Week 2Build

Aerobic Foundation

Weekly volume36 km
Long run10 km
  • Tempo progression: 2 km easy + 5-7 km threshold + 1 km easy
  • Speed: 6 x 400 m @ 5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
5.5 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
10.5 km

Easy conversational pace.

Easy run 10.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
10.5 km

Easy conversational pace.

Easy run 10.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
10 km

Keep it relaxed and fuel well.

Long run 10 km: easy effort, finish last 15 min steady.

Week 3Build

Aerobic Foundation

Weekly volume37 km
Long run10.5 km
  • Tempo progression: 2 km easy + 5-7 km threshold + 1 km easy
  • Speed: 6 x 400 m @ 5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
5.5 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
10.5 km

Easy conversational pace.

Easy run 10.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
10.5 km

Easy conversational pace.

Easy run 10.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
10.5 km

Keep it relaxed and fuel well.

Long run 10.5 km: easy effort, finish last 15 min steady.

Week 4Recovery

Aerobic Foundation

Weekly volume29 km
Long run8 km
  • Cruise intervals: 4-5 x 1 km @ threshold, 1 min jog
  • Speed: 6 x 400 m @ 5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
4.5 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
8.5 km

Easy conversational pace.

Easy run 8.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
8.5 km

Easy conversational pace.

Easy run 8.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
8 km

Keep it relaxed and fuel well.

Long run 8 km: easy effort, finish last 15 min steady.

Week 5Build

Lactate Threshold / Specificity

Weekly volume41 km
Long run11.5 km
  • Tempo progression: 2 km easy + 5-7 km threshold + 1 km easy
  • Speed: 6 x 400 m @ 5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
6 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
11.5 km

Easy conversational pace.

Easy run 11.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
11.5 km

Easy conversational pace.

Easy run 11.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
11.5 km

Keep it relaxed and fuel well.

Long run 11.5 km: easy effort, finish last 15 min steady.

Week 6Build

Lactate Threshold / Specificity

Weekly volume43 km
Long run12 km
  • Tempo progression: 2 km easy + 5-7 km threshold + 1 km easy
  • Speed: 6 x 400 m @ 5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
6.5 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
12.5 km

Easy conversational pace.

Easy run 12.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
12.5 km

Easy conversational pace.

Easy run 12.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
12 km

Keep it relaxed and fuel well.

Long run 12 km: easy effort, finish last 15 min steady.

Week 7Build

Lactate Threshold / Specificity

Weekly volume43 km
Long run12 km
  • Tempo progression: 2 km easy + 5-7 km threshold + 1 km easy
  • Speed: 6 x 400 m @ 5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
6.5 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
12.5 km

Easy conversational pace.

Easy run 12.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
12.5 km

Easy conversational pace.

Easy run 12.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
12 km

Keep it relaxed and fuel well.

Long run 12 km: easy effort, finish last 15 min steady.

Week 8Recovery

Lactate Threshold / Specificity

Weekly volume35 km
Long run10 km
  • Cruise intervals: 4-5 x 1 km @ threshold, 1 min jog
  • Speed: 6 x 400 m @ 5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
5.5 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
10 km

Easy conversational pace.

Easy run 10 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
10 km

Easy conversational pace.

Easy run 10 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
10 km

Keep it relaxed and fuel well.

Long run 10 km: easy effort, finish last 15 min steady.

Week 9Build

Lactate Threshold / Specificity

Weekly volume47 km
Long run13 km
  • Continuous tempo: 6-8 km at threshold
  • VO2 Max: 8-10 x 400 m @ 3-5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
7 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
13.5 km

Easy conversational pace.

Easy run 13.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
13.5 km

Easy conversational pace.

Easy run 13.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
13 km

Keep it relaxed and fuel well.

Long run 13 km: easy effort, finish last 15 min steady.

Week 10Build

Peak Neuromuscular Sharpening

Weekly volume50 km
Long run14 km
  • Continuous tempo: 6-8 km at threshold
  • VO2 Max: 8-10 x 400 m @ 3-5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
7.5 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
14.5 km

Easy conversational pace.

Easy run 14.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
14.5 km

Easy conversational pace.

Easy run 14.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
14 km

Keep it relaxed and fuel well.

Long run 14 km: easy effort, finish last 15 min steady.

Week 11Taper

Taper and sharpen

Weekly volume40 km
Long run11 km
  • Continuous tempo: 6-8 km at threshold
  • VO2 Max: 8-10 x 400 m @ 3-5K pace, 200 m jog
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
6 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
11.5 km

Easy conversational pace.

Easy run 11.5 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
11.5 km

Easy conversational pace.

Easy run 11.5 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
11 km

Keep it relaxed and fuel well.

Long run 11 km: easy effort, finish last 15 min steady.

Week 12Taper

Race week

Weekly volume30 km
Long run6 km
  • Taper workout: 2 x 2 km @ 10K pace, 3 min jog
  • Sharpen: 6-8 x 200 m @ 5K pace, full recovery
  • Easy runs fill the remaining days.
MonRest / mobility
Rest
TueQuality
4.5 km

Warm up, quality set, cool down.

Warm up 2 km • 4-5 x 1 km @ 5:48-6:06/km (2 min jog) • Cool down 2 km

WedEasy
Rest
ThuQuality or steady
10 km

Easy conversational pace.

Easy run 10 km @ 7:00-8:00/km + 4 x 20s strides

FriRest / mobility
Rest
SatEasy
10 km

Easy conversational pace.

Easy run 10 km @ 7:00-8:00/km + 4 x 20s strides

SunLong run
6 km

Keep it relaxed and fuel well.

Long run 6 km: easy effort, finish last 15 min steady.