Free 5K to Marathon Running Training Plan

Free Training Plan Creator

Build your race plan.

Tell us about your running and your schedule. We’ll build a week-by-week plan with workouts, pacing, and coaching tips from Justin.

What are you training for?

Pick the race distance you’re working toward.

5K
3.1 miles
10K
6.2 miles
Half Marathon
13.1 miles
Marathon
26.2 miles

Where are you at right now?

Be honest — the right plan starts from where you actually are, not where you want to be.

Just Getting Started
New to running, or getting back into it. Running a few times a week, mostly short distances.
Building My Base
Running regularly for 1-3 years. Done a few races. Comfortable with 15-25 miles per week.
Chasing a Goal
3+ years of structured training. Logging 25-50+ miles per week. Targeting a specific time or PR.

A few more details.

Training weeks run Monday to Sunday. If you choose another day, we’ll move the start to the next Monday so every workout date stays aligned.

Race goal

Cross the finish line
Hit a time goal
This shapes your workouts — we’ll train the demands your legs will actually face.
Flat
Road race, minimal elevation
Hilly
Rolling hills or significant climbs
Trail
Off-road, technical terrain

Current fitness

What does your week look like?

3 days
Busy schedule
4 days
Balanced
5 days
Solid commitment
6 days
All in
Include strength / cross-training days

Gear for Your Training

Answer 7 quick questions and we’ll match you to the right shoe.
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Save your plan Download as an interactive app (HTML) to track workouts on any device — no account or internet needed. Or download as a PDF to print and carry with you.
What makes this different from a fixed training plan? The creator above builds around your race, current running, available days and goal. You still get a structured plan, but the schedule is made from the answers you give instead of forcing your week into a generic calendar.

What the Training Plan Creator Customizes

Your race

Choose 5K, 10K, half marathon or marathon, then add your actual race date.

Your current running

The plan changes for runners starting from scratch, newer runners and runners with a larger training base.

Your week

Choose how many days you can run, the days that work, your long-run day and whether to include strength work.

Your goal

Train to finish or add a target time. More experienced runners can also use a recent race result to help estimate training paces.

Your course

Flat, hilly and trail options help shape the type of sessions that appear in the plan.

Your training phases

The generated schedule moves through easier building, harder training, peak work, taper and race week rather than repeating the same week.

Who This Creator Is Best For

Use the custom creator when you want more control than a fixed schedule gives you. It is especially useful when your race date, available days or current training do not line up neatly with a standard plan.

  • Beginners who want the plan to start from their current running rather than an arbitrary mileage
  • Runners who can only train on certain days of the week
  • Runners training for a specific race date
  • Intermediate and advanced runners who want pace-based workouts
  • Runners preparing for a hilly or trail race
Prefer something simpler? If you just want a schedule you can start using immediately, see the fixed 5K, 10K, half marathon or beginner marathon plans.

How Your Running Plan Is Built

Most running stays controlled

Easy running makes up the foundation of the plan. Faster sessions are added with a purpose rather than turning every run into a workout.

Long runs build endurance

Long-run distance grows with your race and experience level, with lighter weeks and a taper built around the larger training block.

Quality work matches experience

Newer runners get a simpler workload. More experienced runners can receive tempo, threshold, speed or hill sessions when those workouts fit the plan.

Race week follows your actual date

Your preferred long-run day shapes normal training weeks. Race week uses the weekday of the race date you entered.

What You Get After Building the Plan

  • A week-by-week schedule with actual dates
  • Workout descriptions and coaching notes from Justin
  • Long runs, easy runs, recovery and quality sessions based on your answers
  • Training pace estimates when you provide enough pace information
  • A weekly mileage chart and training-phase view
  • An interactive HTML download that can save completed workouts on your device
  • A printable PDF option

How to Get the Most From Your Plan

  • Choose the experience level that describes your running now, not the runner you hope to be by race day.
  • Use a realistic weekly mileage estimate.
  • Choose running days you can actually repeat most weeks.
  • Keep easy days easy, even when you feel good.
  • If you miss one workout, continue with the plan instead of cramming missed sessions together.
  • If pain changes how you run, stop and deal with the problem rather than protecting the calendar.

Running Training Plan Creator FAQ

Is the training plan creator free?
Yes. You can build the plan and download it without creating an account.
Which race distances can I use?
The creator supports 5K, 10K, half marathon and marathon plans. Couch-to-5K and Couch-to-10K options appear for runners starting from little or no running.
Do I need a goal finish time?
No. You can choose a finish-focused goal. A time goal becomes useful when you want the creator to estimate more specific training paces.
What if my race is on a different day from my normal long run?
Your normal training can still use your preferred long-run day. Race week follows the actual weekday of the race date you entered.
What if I miss a workout?
Usually, move on to the next planned session instead of squeezing missed workouts together. If you miss a larger block of training, reassess the remaining schedule rather than trying to catch up all at once.
Can I change the plan later?
Yes. If your race, fitness or weekly schedule changes, come back and generate a new plan using your current information.

Need Another Running Tool?

Use the Race Pace Calculator, try the Running Shoe Finder, or browse all RunningGearLab training plans.