Event programsRunning

5K: 8 weeks, peaks at ~5 h.

5 km on the road or a parkrun: about 85–90% aerobic, run near 94% of threshold pace — VO2 and threshold work dominate the build. That's the intermediate plan; beginner runs 9, advanced runs 10 weeks.

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This is the real plan on a real calendar: the same engine Helios runs when you start a program, working on your date right here in your browser.

Pick a level and a race day to see the plan laid onto a calendar.

Written for where you are.

Beginner

9 weeks, three runs a week at RPE 3–4: the NHS run/walk program ending on race day.Shortest runway 9 weeks · research minimum 9 · 3 sources

9 wk

1-1.5 h a week

Intermediate

8 weeks, 4–5 runs a week: one VO2 or speed session and one threshold session, a 55–75 min long run, a short taper.Shortest runway 6 weeks · research minimum 6 · 3 sources

8 wk

3-4.5 h a week

Advanced

10 weeks, 6 runs a week for sub-20 runners: two quality sessions plus a short R or hill session, a 5K tune-up in week 8.Shortest runway 6 weeks · research minimum 7 · 3 sources

10 wk

4-6.5 h a week

The checklist comes with it.

T-7Course and start time confirmed; race shoes already worn on at least 2 runs.

T-3Pacing plan: your first-km split and a 2–3 km check (no more than 2–3 s/km faster than goal early).

T-1Pre-race meal tested in training; caffeine (3 mg/kg about 60 min before) only if you've tested it.

race morningCarbohydrate meal 2–4 h before. Warm-up 10–15 min easy, drills and 4 strides, ending 5–10 min before the gun.

Every plan cites its homework.

Invite-only · waitlist

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