Help Me Choose My Free 5K Plan

Which 5k plan is right for you?

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Your complimentary 80/20 Endurance 5K plan from ShoeCue includes the option of four Levels (Level 0-3) and three ways to measure your workout intensity (Heart Rate, Pace or Power). Use the chart below to choose the best Level for you, and for more information on intensity types visit our structured workout page.


Still not sure what level or intensity type is right for you? Don't sweat it. Each 80/20 plan comes with a Level Guarantee. If you discover that the level or type you have selected is too hard or too easy for you, simply contact us for a complimentary switch to a different level or type within the same plan distance.

Distance and Level Best For Weeks Peak Hours per Week Average Hours per Week Required Runs Cross-train Options Total Workouts Typical Week
5K Level 0 Beginners, Masters 9 3 2:20 31 13 44 5 Run, 2 days off
5K Level 1 Low volume, Masters 9 4 2:56 34 19 53 6 Run, 1 day off
5K Level 2 Advanced athletes 9 6 4:26 41 23 64 7 Run
5K Level 3 Elite athletes 9 7 5:12 47 24 71 8 Run