FirstFiveK exists for one kind of runner: someone following a 9-week run/walk plan who wants to know exactly what each week involves — how many minutes, how far, how fast on a treadmill — and what to do when a week goes wrong.
What is here
- The plan, week by week. All 27 sessions with minute-by-minute timelines, in nine week pages.
- Pace pages. What a given pace means in mph, 5K time and distance, and how it plays out across the plan.
- A restart table. Which week to go back to after time off.
- Our own distance table. How far every session goes at every pace, free to download and cite.
- Three calculators and a free printable plan.
Who makes it
The site is written and maintained by the FirstFiveK team, a small group that builds reference sites from documented arithmetic. We are not coaches, doctors or physiotherapists, and we do not pretend to be: there are no invented authors, no stock-photo experts and no “reviewed by” badges here. What we can offer instead is that every number is reproducible. The how we calculate page lists each formula and source, and the corrections page records every fix.
How it is funded
The site is free to use. It carries a small card for a companion app and may offer an optional paid printable; neither changes what the pages say, and nothing is hidden behind a sign-up. If affiliate links are ever added they will be disclosed on the page and on the affiliate disclosure page first.
Getting in touch
Found a wrong number or an unclear page? The contact form goes straight to the team.