Speed & race
Get faster at 5K — or peak for a date on the calendar.
A 16-week build from your current 5K, or a race plan that scales to your date with a 1–2 week taper. Peak weeks sit around 32 km.
- Duration
16 weeks
16-week PB build, or lock to race day
- Peak week
~32 km
Typical week at peak
- Who it is for
5K runners
A sharper 5K time, or a race-day peak.
What’s included
- Easy, tempo, interval and long runs from your current 5K
- Tempo ~9% slower than 5K pace; intervals a touch quicker
- Hard days never sit next to each other
- Base → build → peak → taper (race plans compress if the date is close)
- Riegel race predictions on the Stats tab
Example week
Build week · 4 days
Example 4-day week · Easy, Tempo, Easy, Long. You choose how many days and which weekdays.
- TueEasyEasy run
6 km · conversational
- ThuTempoTempo
5 km · comfortably hard
- SatEasyEasy run
5 km · shakeout
- SunLong runLong run
12 km · easy endurance
Session types
Choose 2–6 days. A four-day week is Easy, Tempo, Easy, Long. Add a fifth day and intervals appear.
Conversational effort. If you cannot speak a sentence, slow down. Most of your weekly miles live here.
Comfortably hard — about 8–10% slower than 5K pace. Tall posture, relaxed shoulders.
Fast but controlled 400m reps at or slightly quicker than 5K pace, with jog recoveries.
Easy endurance on your chosen day. Fuel if you will be out longer than 75 minutes.
Do parkrun? Every plan can keep it on Saturday. How Runese plans around parkrun
Phases
Weeks 1–4
Base
Aerobic miles. Intervals rest; tempo and the long run stay.
Weeks 5–10
Build
Tempo plus 400m intervals. Weekly volume ramps ≤10%.
Weeks 11–14
Peak
Highest load, still only 2–3 hard sessions a week.
Weeks 15–16
Taper
Volume −20% then −40%. Intensity stays familiar.
Download Runese and start your 5K plan.
Plans, sessions, live tracking, race predictions — on your phone and watch. Available on iPhone and Android.