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The long curve of a red running track with white lane lines

FirstFiveK

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Free calculators built on our data.

Nine lanes, nine weeks. Solid chalk is running, dashes are walking, drawn to scale in minutes.

Photo by Joshua Hoehne on Unsplash

Nine lanes, nine weeks. Solid chalk is running, dashes are walking, drawn to scale in minutes.

Running pace converter: min/mile, treadmill mph, 5K timeType a pace, a treadmill speed or a 5K time and see the other two instantly — plus how far you get in 20, 25 and 30 minutes.
9-week 5K plan builder: your dates, your days, your pacePick a start date, three run days and a starting pace. Get all 27 sessions with real dates, the distance each one covers, and a calendar file.
Stuck on a week? What to do next, by week and problemChoose the week you are on and what went wrong. Get a specific next session: repeat, split the long run, slow the pace or step back a week.

FirstFiveK team

Compiled and computed from public data · How we calculate · Sources · Updated October 3, 2026

Last checked October 4, 2026 · What changed: first edition; every figure recomputed from the published formulas · Corrections policy