Sports · Running

Running 5K plan

4-week 5K plan with intervals and long runs.

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Prompt shell

Replace highlighted brackets, then copy.

Create a 4-week 5K plan for pace [target]. 3–4 runs/week: intervals, tempo, easy, long. Include warm-up and cooldown each session.
How to use
  • target - replace the bracketed field with your info
Provide (Inputs)
  • Target pace
  • Current 5K
  • Days/week
  • Terrain
Expected output (Outputs)
  • Weekly schedule
  • Workout details
  • Pace cues
Tips
  • Keep easy days truly easy.
  • Progress intervals gradually.
  • Swap days if sore; prioritize consistency.
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