5K Training Plan Finder form template
A scoring variable reads how long you can currently run and your goal, then routes you to one of three progressive 5K plans: a walk-run couch start, a run-without-walking improver, or a speed-focused advanced plan. A follow-up appears only for complete beginners.
What’s in the box
Ability scoring
How far you can run today feeds a score that sets your starting point.
Adaptive question
Never-runners get an extra question to tailor the on-ramp.
Three plans
Couch start, improver, or speed — each with its own weekly structure.
Perfect for
- Running coaches
- Race organizers
- Fitness apps
- Community 5K events
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