Who is this Under 5K plan for?

This plan is for runners doing the Under 5K distance for the first time at the Under 5K distance.

How many weeks can I follow this Under 5K plan?

You can choose 2 weeks on Next Lap.

What does a typical training week look like?

A typical week looks like Mon: Easy; Tue: Rest; Wed: Easy; Thu: Rest; Fri: Easy; Sat: Rest; Sun: Race prep.

How do I start this training plan?

Pick your duration on this page, complete checkout on Next Lap, and your coach-led plan unlocks in your account.

2K3K5KFirst-timer

First steps: Walk-run until you finish 5K.

Two-week sprint. Easy runs. Coach check-ins.

A typical week

MonEasy

TueRest

WedEasy

ThuRest

FriEasy

SatRest

SunRace prep

How it works on Next Lap

Coaches create training plans and list them on Next Lap. We match you with the right coach, handle checkout, and stay in touch during your refund window. We do not coach you ourselves.

Coaches list plans: independent coaches build plans for distances and levels, then publish them here.
We match you: you pick a plan and duration; we connect you with that coach after you buy.
Your coach delivers: they run the training, usually via TrainingPeaks, Strava, and WhatsApp.
Refund window check-ins: while your refund window is open, we check that the match is working; we keep checking in after that too.
Built for busy weeks: your coach can flex sessions around work, family, and travel.

You train with your coach; Next Lap makes the listing, match, and purchase simple.

After you buy

Getting started

1
Buy your plan
Day 0
Complete checkout on Next Lap for your chosen duration.
2
Coach reaches out
Within 24 hrs
Your coach introduces themselves on WhatsApp or email.
3
Assessment call
Next 24 hrs
A short call to understand your background, goals, and schedule.
4
Personalised plan shared
Within 5 days
Your coach sends your training block on TrainingPeaks, Strava, or your agreed platform.
Your plan clock starts when you receive this.

During your plan

5
Weekly check-ins
Every week
Your coach reviews how the week went and adjusts where needed.
6
WhatsApp anytime
Anytime
Report how sessions went, ask questions, or flag niggles whenever you need.