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 |
