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Preview the full plan
See the week-by-week structure before making changes, so it is easier to judge whether the plan feels realistic for your current training.
Build a sub-30 5K training plan
For your sub 30:00 goal
Generate a realistic 5K plan for sub 30:00, then refine the schedule to match your current training.
Training plans that adapt to real life.
No account needed to preview your plan.
Who this plan is for
This sub-30 5K plan is designed for intermediate runners. A balanced plan to improve consistency, pacing, and endurance.
Recommended starting point:
- • Weekly running: 10-20 km
- • Running days: 3-4 days per week
- • Long run: around 5-9 km
- • Recent 5K: ideally within reach of 30:00-33:00
What the plan focuses on
- • 5K-specific intervals
- • Tempo and threshold work
- • Easy mileage to support recovery
- • A progressive long run
- • A taper before race day
Not sure if this goal is realistic?
If you are not currently running close to this level, start with a less aggressive goal. You can adjust the plan after generating it.
How this training plan works
- • Choose your race date and preview the full schedule before saving it.
- • Adjust the plan after generation if your current training, long run, or weekly mileage needs a better fit.
- • Save the plan to your account so you can return to it and export workouts to your calendar.
Before you start
- • Use the recommended starting point as a guide, not a guarantee.
- • If the first week looks too aggressive, choose an easier plan or reduce your target.
- • Avoid jumping into speed work if you are returning from injury or a long break.
Related training plans
Compare other 5K goals.
If this goal is too easy or too aggressive, choose another plan at the same race distance.
What you get
See the week before you commit.
Generate a plan and the full schedule is previewed immediately — every run, its distance and workout type, and your rest days — so you can judge the fit before you save anything.
Sample week
10K · Just finish · Week 5 of 8
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Strength
20 min
Strength + mobility
Tue
Easy Run
5 km
Conversational effort
Wed
Rest
Recovery day
Thu
Rest
Recovery day
Fri
Today
Easy Run
6 km
4 × 20 s strides
Sat
Rest
Recovery day
Sun
Long Run
8 km
Easy effort
Sample week from a beginner 10K plan. Your plan starts from the running you already do.
How it works
Start simple, then refine what matters.
EzyRun is designed for runners who want structure without unnecessary complexity. It helps you start with a realistic plan, understand it quickly, and refine it once you see how the training is laid out.
02
Adjust the training
Refine training load, units, pace, and plan style on the next screen once the schedule is visible.
03
Track workout progress
Mark workouts completed, partially completed, or skipped. Add optional effort ratings and notes while keeping the original schedule intact.
04
Add to your calendar
Once your plan looks right, sync it to your calendar. Get reminders before each run and open workouts instantly from your phone.
Choose your goal
Find a training plan that fits your race.
Whether you want to finish your first 5K or prepare for a marathon, EzyRun helps you start with a clear plan, refine it once you see the structure, and track workout progress as you train. The goal is to get you to a realistic starting point quickly without adding a lot of setup friction.
5K
8 weeks
- Weekly volume
- Run/walk start
Gentle build-up to your first 5K.
5K training plans →10K
8 weeks
- Weekly volume
- 10–20 km / week
Steady endurance and pacing to finish your first 10K confidently.
10K training plans →Half
10 weeks
- Weekly volume
- 15–30 km / week
Build endurance and race-day confidence for 21.1 km.
Half marathon plans →Marathon
16 weeks
- Weekly volume
- 25–45 km / week
Consistency, long runs, and a taper to race day.
Marathon plans →Training approach
Built for realistic training.
EzyRun is built for runners who want a clear, conservative plan they can actually follow. The focus is readable structure, realistic progression, and enough flexibility to adapt the schedule once you preview it.
Readable week structure
The schedule is easy to scan so it is simpler to understand what each week is asking from you.
Conservative progression
The plans aim to be useful for everyday runners rather than maximally aggressive by default.
Steady build
Recovery week
Taper
Illustrative weekly load across a 16-week plan — steady build, a recovery week, then a taper to race day.
Pricing
Start free. Upgrade once.
Use EzyRun for free to generate, preview, and save up to 3 plans. Upgrade once to Premium for unlimited plans and calendar sync across your account.
Training plans that adapt to real life.
Free
€0
Good for trying EzyRun and building your first few training plans.
- • Save up to 3 plans
- • View and edit plans on the web
- • Track completed, partial, and skipped workouts
- • Adjust training after preview
Premium
Recommended€9.99
one-time
Launch price
Create unlimited plans and add them to your calendar.
- • Create unlimited plans
- • Add every workout to your calendar
- • Get reminders before each run
- • See your training on your phone
One-time purchase • Yours forever
FAQ
Answers to common questions before you generate a plan.
Is this training plan really free?
You can preview and save up to 3 plans for free. Premium is a one-time €9.99 upgrade that unlocks unlimited plans and calendar sync for your account.
Who are these running plans for?
They are built for beginner runners, everyday runners, and experienced runners who want a conservative race plan with a clear weekly structure.
What race distances are supported?
You can generate a 5K training plan, 10K training plan, half marathon training plan, or marathon training plan.
Can I track workout progress?
Yes. On each plan you can mark workouts completed, partially completed, or skipped, then add optional effort ratings and notes. EzyRun records progress without automatically rescheduling future workouts.
Do I need an account or subscription?
You can generate and preview a plan without an account. Free accounts can save up to 3 plans. Premium is a one-time €9.99 upgrade, not a subscription.
For the longer version on progression, flexibility, and safety, read the training philosophy or browse the full FAQ.
Ready to see your week?
Start with a plan, preview the schedule, and decide from there.