Where you are starting
First run or established habit — they need different progressions.
Personalized 5K training plan
Your first 5K and your fastest 5K are not the same project.
One needs time on your feet and a habit that sticks. The other needs a base plus carefully placed intensity. Tell Peakora which one you are chasing and it builds from the running you are doing now.
AI plan generation is temporarily unavailable during maintenance. Account signup is available, but it does not provide immediate AI access.
Manual training baseline Apple Health via iOS app
Finish or go faster
Two different plans
Walk-run included
A real method, not a fallback
Days that fit
Around the life you have
Start where you actually are
The fastest way to get hurt is running someone else's week one.
A plan written for an established runner, handed to someone in their first month, is how people end up injured in week three.
What you have been running
Completed volume and pace set the context.
The days you have
A repeatable week beats an ambitious one.
What you want
Finish, get faster, or just build fitness.
How the 5K block builds
Confidence first, then sharpness.
Continuous running or walk-run intervals, depending on what your current base supports.
Find a rhythm
Sessions you can repeat without dreading them.
Extend easy running
Build the aerobic base underneath the race.
Add speed carefully
Strides before intervals, once you are ready.
Sharpen up
Arrive fresh and confident.
Short race, mostly easy training
A 5K being short does not mean every run should be fast.
Easy volume, measured intensity, and actual recovery are what move a 5K time.
Walk-run sessions are a legitimate entry point, not a consolation prize.
Easy runs build consistency without the fatigue cost.
Strides introduce speed at almost no recovery expense.
Spacing hard days protects the quality of the ones that matter.
Matching completed runs to planned ones keeps the plan honest.
Supported workout context
Start with a baseline you can enter.
Manual onboarding accepts your goal, target date, available training days, recent weekly running distance, and longest recent run. Apple Health workouts sync through the Peakora iOS app; this website cannot access HealthKit directly. Manual workout import is not available.
Manual baseline
Goal, schedule, and recent running context
Apple Health
Supported workouts through the Peakora iOS app
5K training in depth
The shortest common race, and the easiest one to train badly.
Two goals, two completely different plans
Working toward running 5K continuously needs time on feet, gradual progression, and a habit that survives bad weeks. Chasing a personal best needs an established base plus carefully placed intensity. Applying the second to someone in the first situation is the classic route to an injury in week three. Peakora asks which outcome you actually want rather than assuming the distance implies the fitness.
Walk-run is a method, not a compromise
Alternating running and walking lets a newer runner accumulate real aerobic work while keeping impact manageable. It builds the habit and the tissue tolerance that continuous running later depends on. Peakora can structure the whole progression this way — it is the Galloway approach — and shift toward continuous running as your completed sessions show you are ready.
Short race, still mostly easy running
Because a 5K is over quickly, it is tempting to train uniformly fast. The opposite works better. Easy running builds the engine, and the small amount of hard work only pays off when it lands on a recovered body. Most of the week stays easy, with faster work as a deliberate addition rather than the default setting.
Strides before intervals
Short accelerations of fifteen or twenty seconds improve mechanics and leg speed at almost no fatigue cost, which makes them a safer first step than a full interval session. Speed gets introduced in that order, so moving into faster work is a progression rather than a jump.
Frequently asked questions
What runners ask
Can Peakora generate an AI training plan right now?
AI plan generation is temporarily unavailable while maintenance is in progress.
How does Apple Health work with Peakora?
Apple Health workout sync is an iOS integration through the Peakora iOS app. The website does not access HealthKit directly.
What can I enter manually?
Manual onboarding supports goal, target date, available training days, recent weekly running distance, and longest recent run. It does not import workout files.
Can I connect Strava or import workouts?
New Strava connections and manual workout-file imports are not part of the current signup experience. Existing accounts may still access previously saved activities and history where available.
How do I create an account?
Account signup is available with Google or email. Signup does not provide immediate AI access while maintenance is ongoing.
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AI plan generation remains unavailable during maintenance. Create an account with Google or email.
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