Training Plans

Free training plans from 5K to Marathon. Choose your distance and level, and start progressing today.

5K Plans

5K Training Plan for Beginners

8 wk 3 d/wk Beginner

5K Under 25 Minutes Plan

8 wk 4 d/wk Intermediate

10K Plans

10K Training Plan for Beginners

10 wk 3 d/wk Beginner

10K Under 50 Minutes Plan

10 wk 4 d/wk Intermediate

10K Under 45 Minutes Plan

10 wk 5 d/wk Advanced

Half Marathon Plans

Half Marathon Training Plan for Beginners

12 wk 4 d/wk Intermediate

Half Marathon Under 1:45 Plan

12 wk 5 d/wk Advanced

Half Marathon Under 1:30 Plan

14 wk 5 d/wk Intermediate

Marathon Plans

Marathon Training Plan for Beginners

16 wk 4 d/wk Intermediate

Marathon Under 4 Hours Plan

16 wk 5 d/wk Intermediate

Marathon Under 3:30 Plan

18 wk 5 d/wk Advanced

Marathon Under 3 Hours Plan

18 wk 6 d/wk Intermediate

By Goal

Running Plan for Weight Loss

12 wk 4 d/wk Intermediate

Endurance Building Plan

10 wk 4 d/wk Intermediate

Speed Improvement Plan

8 wk 4 d/wk Intermediate

Specialized

Trail Running Plan for Beginners

10 wk 3 d/wk Beginner

Return to Running After Injury Plan

8 wk 3 d/wk Intermediate

Running Plan for Over 50

10 wk 3 d/wk Beginner

Fasted Running Plan

6 wk 3 d/wk Intermediate

Your First Month Running Plan

4 wk 3 d/wk Intermediate

Train with company

Download the app and find running partners to follow your plan together.

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