Tune it to your race
Type the time you ran in the box at the top of the page.
Turkey Trots run on Thanksgiving morning. Pick another day and the routine shifts with it.
Add a time to start
Type your 5K target in the box at the top of the page, then tap Build my race plan.
Splits, a 7-day routine, the race-morning timeline, a kit list and your bib card appear here.
Your 5K, split
Fast-start warning
Per kilometre
| Km | Split | Clock | Pace /mi |
|---|
Per mile
| Mile | Split | Clock | Pace /km |
|---|
Put the splits in your pocket
Free · eight cards on one A4 or Letter page · cut along the dashed line
Your 7 days before the gun
Paces below follow your target. Tick each day as you finish it.
Race morning, wake-up to start line
Have the plan on you at the start
Free · prints in seconds · nothing to sign up for
Cold-weather kit checklist
Dress for how you will feel once you are moving: about 10 to 15°F (6 to 8°C) warmer than the thermometer.
Your bib-pocket card
Clock and split for every kilometre and mile, plus your fast-start line. Eight cards print on one page: cut along the dashed lines and slip one under your bib pin.
Free · eight cards per page · black ink works fine
More from the course
Questions
How fast should I run the first kilometre of a 5K?
Run it at the km 1 time on your plan, which sits slightly slower than your average pace, and never faster than 3% under your average pace. Crowds, cold air and adrenaline make the early pace feel easy, and the cost arrives after km 3.
How is my 5K target worked out from a recent race?
Your race time is scaled to 5K with the standard race-equivalence formula: time × (5 km ÷ race distance)^1.06. The goal then sets the target: PB asks for 1.5% under that equivalent, Finish adds 6% and Fun adds 15%.
How do I convert 5K pace from kilometres to miles?
Multiply seconds per kilometre by 1.609. A pace of 5:00 per km is 8:03 per mile. A 5K is 3.107 miles, so after mile 3 there are 0.11 miles left, about 50 seconds at that pace.
What should I eat before a morning Turkey Trot?
Eat a small, familiar, carbohydrate-based breakfast two to two and a half hours before the gun, such as toast with honey and a banana, and drink water. Keep the big meal for after the finish.
How should I dress for a cold 5K?
Dress for how you will feel once you are moving, about 10 to 15°F (6 to 8°C) warmer than the thermometer. Wear a throwaway layer to the start line, keep a hat and gloves, and pin your bib to the layer you will run in.
Keep going after the pie.
Next on the calendar? Get the 12-week winter plan as a printable PDF: runs, strength and race simulations, with check-in weeks at 4, 8 and 12.
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Free printable race-day planners from Racepace.