Free running plans and race tools
Free Running Training Plans for
5K to Marathon.
For most runners, the custom creator is the best place to start because it uses your race date, current fitness, weekly schedule, and goal. Choose a set plan when you want a simple ready made schedule.
Choose the right starting point
- Build a custom or set training plan
- Use the guides to train with it
- Prepare the final weeks and race morning
- Debrief the race before the next build
5K · 10K · Half marathon · Marathon · No signup
Jump to a training section
Recommended for most runners
CUSTOM PLAN
5K · 10K · 13.1 · 26.2
Start here · Free plan creator
Running Training Plan Creator
Build a week by week plan around your race date, current running, available days, long run day, course, and goal. You can download the result as an interactive file or printable PDF.
- Works for 5K through marathon
- Choose three to six running days
- No account or email needed
Set plan library
Choose a simple plan by race distance
Use these plans when their starting point and number of weeks fit your schedule. If they do not, use the custom creator above.
5K
Free 8 week beginner plan
5K Training Plan
A simple first plan for new runners, returners, parkruns, and anyone who wants more structure.
- Beginner friendly
- Run walk options
- Builds toward 5 kilometres
10K
Free 8 week beginner plan
10K Training Plan
Build beyond 5K with longer easy running and a clear weekly schedule that stays manageable.
- Good next step after 5K
- Longer easy runs
- Eight week schedule
13.1
Free 12 week beginner plan
Half Marathon Training Plan
Increase long run distance gradually and prepare for 21.1 kilometres without guessing each week.
- Twelve week schedule
- Long run progression
- Good for a first half marathon
26.2
Free 20 week beginner plan
Beginner Marathon Training Plan
Build toward a first marathon with gradual long runs, recovery reminders, and a clear race week.
- Twenty week schedule
- First marathon focus
- Printable plan
Before and after race day
Plan the marathon, then learn from it
Training is only one part of a good race. These two tools help with the decisions around the plan and the lessons that come after it.
New free tool · Before the race
Marathon Countdown and Race Week Planner
Enter your race date once. Get a dated checklist for training priorities, travel, pace, fuel, packing, and race morning that changes as the marathon gets closer.
- About two minutes to start
- Dated countdown and packing list
- No account or email needed
After the race
Missed Goal Race Debrief
Use the eight question debrief before choosing another half marathon or marathon plan. It helps identify the first problem worth fixing.
- Checks pacing and fueling
- Reviews training and recovery
- Turns one hard race into a clear next step
Plan support
Learn how to make the plan work
A schedule tells you what to run. These guides explain how hard each day should feel, when to recover, and why the plan changes over time.
Start here
How to Use a Training Plan
Learn what to do with easy runs, workouts, long runs, missed days, and schedule changes.
Easy running
The 80/20 Running Rule
Understand why most weekly running should feel easier than many runners expect.
Recovery
Why Recovery Days Matter
See how rest days and easy days help the harder training produce results.
Strength
Strength Training for Runners
Add simple strength work beside your running without turning it into a second sport.
Plan structure
Base, Build, Peak, and Taper
Learn why a good plan changes as race day approaches instead of repeating the same week.
Training effort
Heart Rate Zones vs Pace Zones
Choose when to follow heart rate, pace, or effort on easy days and harder workouts.
Helpful training tools
Calculate pace, zones, splits, fuel, and clothing
Use a calculator when it answers the next decision. You do not need to use every tool at once.
Goal check
Race Time Calculator
Estimate another race distance from a recent result before setting the goal.
Goal pace
Race Pace Calculator
Turn a finish goal into target pace, cumulative splits, and a printable pace wristband.
Race checkpoints
Running Split Calculator
Build kilometre, mile, or custom checkpoints for even, negative, or conservative pacing.
Heart rate
Heart Rate Zone Calculator
Compare Max HR and heart rate reserve zones for easy runs and harder workouts.
Training pace
Running Training Zones
Use a recent result to estimate easy, long run, tempo, interval, and race pace ranges.
Beginner and returner
Run Walk Calculator
Plan run and walk intervals for beginner training, longer runs, or race day.
Indoor running
Treadmill Pace Calculator
Convert treadmill speed to pace, pace to speed, and estimate indoor distance.
Marathon fuel
Marathon Fueling Calculator
Turn race time and a carbohydrate target into a practical gel and fueling schedule to practise.
Race day clothing
Running Outfit Calculator
Choose layers and accessories once the race day forecast becomes useful.
Track the plan
Need a Watch for Your Training?
A GPS watch can help with pace, distance, intervals, and long runs. Use the Watch Finder if you are not sure which features you actually need.
Training plan FAQ
Questions runners ask before choosing a plan
Which training plan should I start with?
For most runners, start with the custom plan creator because it uses your race date, current fitness, weekly schedule, and goal. Use a set plan if you want a simple schedule without entering extra details.
What is the difference between the Training Plan Creator and Marathon Race Planner?
The Training Plan Creator builds your weekly running schedule. The Marathon Race Planner creates the countdown around that schedule, including travel, pace, fuel, packing, race morning, and dated preparation tasks.
Is a 12 week marathon plan enough?
A 12 week marathon plan can work for a runner who already has a solid base. It is usually too short for a brand new runner or someone returning after a long break.
How many days a week should I run?
Many beginner plans use three or four running days each week. More experienced runners may use four to six. The right number depends on your history, schedule, recovery, and injury risk.
What if I miss a run?
Do not cram a missed workout into the next few days. Missing one run is usually fine. If you miss most of a week, consider repeating that week instead of jumping ahead.
What should I do after missing a half marathon or marathon goal?
Use the race debrief tool before choosing another plan. It checks goal choice, training, pacing, fueling, recovery, conditions, and race execution.
Should I use heart rate or pace?
Both can help. Pace is useful for workouts and race goals. Heart rate can help keep easy runs easy. Effort still matters when heat, hills, wind, or fatigue change the pace.