Choose a plan according to your time goal but make sure you are realistic about it. If your current 5K PR is 23:00 minutes then you are unlikely to succeed with a sub 18:00 minute plan.

That said, the weekly mileage of the plan isn’t exact science to achieve a certain time goal. Rather, it is based on experience of what’s necessary to achieve a certain time. You may choose a 23:00 minute plan and achieve 22:00 minutes on race day — or vice versa. That means you could use the lower mileage 23:00 minute plan and personalize its zones for a 22:00 minute time goal or use a 22:00 minute plan for a 23:00 minute time goal (if you are already comfortable with the weekly mileage).

But don’t worry, if a plan turns out to be too easy or too hard for you, I’ll change it for you free of charge within 14 days of your purchase. 

Yes, you can fully adjust the plan to your needs.

Training zones

You can personalize the training zones based on your fitness level for any plan with a click of a mouse button. Take a recent race result (or an educated guess) for your current ability and then update your zones as needed toward your goal race pace. 

Training days

You can move your workouts easily with the drag and drop feature. For instance, if you prefer your long run on a Sunday instead of a Saturday, you can change the order of workouts. Just make sure you don’t have any hard back-to-back sessions. 

You can also skip or replace some of your easy runs with aerobic cross-training, such as cycling or swimming. But I recommend a minimum of 4 running days per week. 

Race Day

By default my plans assume the race is on a Sunday. Should your race fall on a Saturday, then remove Wednesday’s easy run and bring the workouts that follow 1 day forward.