Your training plan. As individual as you are.
Whether you have a lot of time or very little, are very ambitious or just want to get there – TRAIT automatically creates a plan tailored to your life, performance level and goals. No copy-paste training, just genuine individuality.
What is our 5 km running plan for beginners based on?
The NHS Couch to 5K plan (C25K) is a written running program for beginners that was originally developed by the UK's National Health Service.
The original idea was to encourage people to adopt a healthier lifestyle that includes at least 30-40 minutes of exercise three times a week.
The Couch to 5k plan was designed to start with light, manageable efforts. Following this model, our 5-kilometer training plan starts with a mix of walking and running to familiarize beginners with running. Over time, steady runs of about 30 minutes are completed.
How training with TRAIT works
1. Create your 5k finisher plan
Select your level, available days, and preferences, and create your plan either with a fixed target time or our dynamic, individual training mode.
2. Start training and get feedback
After each session, we ask how the training went for you and adjust the pace or intensity if necessary.
3. Analyze your progress
Our stats show you where you stand and how you are progressing at all times.
Made by experienced running experts
Paul is the chief sports physician of the German Athletics Association, a professional runner himself, and holder of the German record for the 50 km, among other achievements.
Raphael has over 10 years of experience in sports physiology research and performance diagnostics. With his first company, Diagnose Berlin, he also provided hands-on coaching to many athletes.
More flexible than your old-school pdf.
Static training plans rarely fit in with your real life. With Trait, the plan adapts to you—whether you're sick, have too much on your plate, or are making progress.
- Dynamic development of your plan
- Individually built according to your level and target
- Integration with Apple Watch, Strava & Garmin
I was very nervous before my first race, but then I started using TRAIT and it was super easy to follow.
Anna
I've never seen any other training app that feels so personal and makes it so much fun to train.
Jess
My training was never really fun. I then looked for an alternative and with this app I found it!
Bibi
The plans are great! I was able to crush my PB way more than I even thought was possible.
Thomas
Why do I need a training plan for 5 km—can't I figure that out myself?
Many people start running by simply setting off—and then give up after a few weeks.
Without a plan, getting started is often too hard, progress is too slow, and motivation quickly disappears.
A structured 5K training plan helps you:
1. start realistically,
2. avoid injuries, and
3. stick with it.
It shows you exactly when to run and how fast to run so that you get stronger without overdoing it.
This way, you can reach your goal step by step—instead of overdoing it or losing motivation.
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