Free Running Training Plans

Download proven training plans for any distance. Each plan includes week-by-week schedules, pace guidance, and key workouts.

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5K Training Plans

10K Training Plans

Beginner

10K Beginner Plan

Step up from 5K to 10K distance

10 weeks

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Intermediate

10K Intermediate Plan

Build endurance and improve your 10K time

10 weeks

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Advanced

10K Advanced Plan

Optimize training for peak 10K performance

8 weeks

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Half Marathon Training Plans

Popular

Beginner

Half Marathon Beginner

Train for your first 13.1 miles

12 weeks

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Intermediate

Half Marathon Intermediate

Balance speed and endurance for a faster half

12 weeks

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Advanced

Half Marathon Advanced

High-mileage plan for serious half marathon PRs

12 weeks

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Marathon Training Plans

Popular

Beginner

Marathon Beginner

Complete your first 26.2 miles

16 weeks

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Intermediate

Marathon Intermediate

Build the fitness for a strong marathon finish

16 weeks

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Advanced

Marathon Advanced

High-volume training for marathon PRs

18 weeks

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Recovery Training Plans

All Levels

Return to Running

Safely rebuild fitness after injury or time off

8 weeks

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Why These Plans Work

Evidence-Based

Built on proven training principles from Daniels, Pfitzinger, and Hansons methodology.

Progressive Structure

Gradual mileage increases with built-in recovery weeks to prevent injury and optimize adaptation.

Realistic Time Commitment

Designed for real people with jobs and lives, not just elite athletes.

Ready for Something More Personal?

These plans are great starting points, but everyone is different. Connect your Strava for a training plan that adapts to your fitness, schedule, and how your body responds to training.

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