Free running training plans for 5K, 10K, half marathon and marathon
For most runners, the custom plan creator is the best place to start because it builds around your race date, current fitness, weekly schedule, and goal pace. If you would rather follow a simple set plan, use one of the ready made 5K, 10K, half marathon, or beginner marathon plans below.
Start with a custom plan, or choose a set plan
The custom plan creator is the main option for most runners because it adjusts to your race date, schedule, current fitness, and goal pace. The set plans are there if you prefer a simple ready made schedule.
Running Training Plan Creator
Build a plan around your race date, race distance, weekly schedule, current fitness, and goal pace. This is the best starting point for most runners.
- Best if you have a race date
- Works for 5K, 10K, half marathon, and marathon training
- Printable weekly schedule
5K Training Plans
Simple 5K plans for first races, parkruns, getting back into running, or adding more structure to your week.
- Good first running plan
- Simple weekly structure
- Run walk friendly options
10K Training Plans
Plans for runners who can already run some easy miles and want to build more stamina without making training complicated.
- Good next step after 5K
- Longer easy runs
- Beginner and stronger runner options
Half Marathon Training Plan
A clear half marathon plan for runners who want to build long run distance and get ready for race day without guessing each week.
- Builds beyond 10K
- Long run progression
- Good for first half marathons
Beginner Marathon Training Plan
A simple first marathon plan for runners who want to finish healthy, build long runs gradually, and avoid doing too much too soon.
- Best for first time marathoners
- Long run progression
- Recovery reminders
Learn the basics behind the plan
These guides explain the parts of training that confuse runners most: easy days, recovery, strength, pacing, and tapering.
How to Use a Running Training Plan
Learn what to do with easy runs, workouts, long runs, and missed days.
Read guide → Easy Runs80/20 Running Rule
Why most runs should feel easier than many runners expect.
Read guide → RecoveryWhy Recovery Days Matter
How rest days and easy days help training actually work.
Read guide → StrengthStrength Training for Runners
Simple strength work that can fit beside your run schedule.
Read guide → PlanningBase, Build, Peak, Taper
Understand why a plan changes from week to week.
Read guide → PacingHeart Rate Zones vs Pace Zones
When to use heart rate, when to use pace, and why effort still matters.
Read guide →Running calculators to support your plan
Use these tools when you need pace targets, training zones, split planning, or run walk intervals.
Race Pace Calculator
Find the pace you need for your goal time.
Open tool → RaceRace Time Calculator
Estimate race times from a recent run or race.
Open tool → ZonesHeart Rate Zone Calculator
Set heart rate zones for easy runs and harder workouts.
Open tool → TrainingRunning Training Zones Calculator
Use zones to keep workouts controlled.
Open tool → BeginnerRun Walk Calculator
Plan run walk intervals for beginner training or longer races.
Open tool →