My First 5K
- Duration
- 8 weeks
- Workouts/week
- 3
- Session basis
- Time
- Starting volume
- 1.5 hours/week
- Peak volume
- 2 hours/week
Language: Greek, English
TRAINING PLANS
Structured plans. Complete preparation.
Training plans written by George Svarnas, with clear instructions for every session and every plan. Choose a plan for your goal and level, then organise your preparation in your own calendar.
FIND YOUR PLAN
Find the plan that fits you.
Check each plan’s level, duration and requirements. Start with the training you do today, as well as the goal you want to reach.
What is your goal?
8 of 8 plans
5kLevel 3
5K — Level 3
16 weeks of structured preparation for a 5 km race
- Duration
- 16 weeks
- Workouts/week
- 4–5
- Session basis
- Time and distance
- Starting volume
- 3–3.5 hours/week
- Peak volume
- 4–5 hours/week
Language: Greek, English
10kLevel 3
10K — Level 3
16 weeks of structured preparation for a 10 km race
- Duration
- 16 weeks
- Workouts/week
- 4–5
- Session basis
- Time and distance
- Starting volume
- 3 hours/week
- Peak volume
- 4–5 hours/week
Language: Greek, English
Half marathonLevel 1
Half Marathon — Level 1
16 weeks of structured preparation for a half marathon
- Duration
- 16 weeks
- Workouts/week
- 3–4
- Session basis
- Time
- Starting volume
- 2 hours/week
- Peak volume
- 4–4.5 hours/week
Language: Greek, English
Half marathonLevel 3
Half Marathon — Level 3
16 weeks of structured half marathon preparation
- Duration
- 16 weeks
- Workouts/week
- 4–5
- Session basis
- Time
- Starting volume
- 3–3.5 hours/week
- Peak volume
- 4.5–5 hours/week
Language: Greek, English
Half marathonLevel 5
Half Marathon — Level 5
16 weeks of structured preparation for a half marathon
- Duration
- 16 weeks
- Workouts/week
- 5–6
- Session basis
- Kilometres
- Goal time
- 1:20–1:45
- Starting volume
- 57–62 km/week
- Peak volume
- 70–77 km/week
Language: Greek, English
MarathonLevel 3
Athens Marathon — Level 3
The final 8 weeks of preparation for the Athens Marathon.
- Duration
- 8 weeks
- Workouts/week
- 3–5
- Session basis
- Time
- Starting volume
- 3.5–5 hours/week
- Peak volume
- 4.5–6.5 hours/week
Language: Greek, English
MarathonLevel 4
Marathon — Level 4
18 weeks of structured marathon preparation
- Duration
- 18 weeks
- Workouts/week
- 4–6
- Session basis
- Kilometres
- Goal time
- 3:15–4:15
- Starting volume
- 37–55 km/week
- Peak volume
- 62–93 km/week
Language: Greek, English
What you actually get
What the training plans include.
Organised preparation, from the first week to the last. The training plan and instructions are ready. You choose the one that suits you best.
Structured preparation
The weeks and key sessions are designed as a whole, so each phase prepares you for the next.
Clear session instructions
Distance or duration, intensity, repetitions and recovery intervals, clearly presented alongside the training notes you need.
Your plan in your calendar
Activate the plan for the dates that suit you and view each day’s session on your phone or computer.
No monthly subscription
Once you get a plan, it stays in your account. You can revisit it or activate it again without buying it a second time.
TRY TRAINING PLANS APP Try the app
Try the app for free
Try the app
for yourself.
Get the free “My First 5K” plan to see how the Training Plans app works and how you can use it to organise your preparation.
For your first 5K
Start with a complete beginner plan, with clear instructions for every session.
To explore the app
Already running? Explore the app through the free plan before buying the one that suits you.
You do not need to follow its sessions.
The plan stays in your library.
PLAN OVERVIEW
My First 5K
View the workouts in Plan Overview.
HOW IT WORKS
From choosing a plan to your first session.
Choose based on where you are now
Check the level, sessions per week and starting training volume. Each plan’s page explains what is included and who it is for.
Get your plan
Follow the steps to get the plan and sign in. The plan will appear in your account, with access to every week and all its instructions.
Set your start date
Choose a start date or, where the plan supports it, a race date. Sessions are placed in your calendar in the sequence they were designed to follow.
Where supported, a recent race result or your threshold pace can be used to calculate suggested training paces. Without these details, you can still access the plan and its intensity instructions.
BE HONEST ABOUT YOUR FIT
Choose your plan based on where you are today.
A Training Plan gives you structure, but it does not change automatically when your week changes. Your choice depends on how much personal guidance you need.
Your current fitness meets the plan’s starting requirements.
You can consistently complete the required number of sessions each week.
You want clear direction and can follow it independently.
Common questions
Your questions, answered.
Common questions about choosing a plan, accessing sessions and using the calendar.
Where will I see my sessions?
In your Svarnas Coaching — Training Plans account, on your phone or computer. You can view every week and all the instructions. Once you activate the plan, you can follow it through the calendar.
Is there a monthly subscription?
No. Each plan is obtained separately, either free or at the price shown on its page. There is no monthly charge to access a plan you already have.
Do I need a recent race result?
You do not need one to access the plan. Where supported, a recent result or your threshold pace helps calculate suggested training paces. If you do not have these details, follow the session’s intensity instructions.
When can I start?
You choose a start date when activating the plan. If the plan supports scheduling around a race, you can choose the race date: the race session aligns with it, even if the plan includes days after the race. Check the duration and resulting dates before activating it; the plan is not automatically shortened.
Does it include personal monitoring by a coach?
A Training Plan includes the programme and its instructions, without ongoing assessment or individual adjustments along the way. For personal feedback and adaptations, choose 1:1 Coaching. Explore 1:1 Coaching →
How do I know whether a plan suits me?
Check its level, starting volume, sessions per week and prerequisites on the plan page. Your current fitness, the training you already do and your available time matter more than the goal alone.