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
Missed your half marathon or marathon goal?
Before jumping into another plan, use the Missed Half Marathon and Marathon Race Debrief tool to look at what likely held you back. It checks the pieces runners usually miss: goal choice, training build, long run strength, race-specific work, pacing, fueling, recovery, and race-day execution.
Use the debrief tool →Use it before you rebuild
- If you faded late: check pacing, fueling, long runs, and fatigue resistance.
- If the pace never felt possible: check whether the goal matched your current fitness.
- If training looked fine on paper: check heat, hills, missed weeks, recovery stress, and race-specific workouts.
- If you are choosing another plan: use the result to decide what needs to change next.
Learn the parts that make a plan work
These are the key support guides for runners using a plan. For the full education library, use the Running Guides hub.
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, run walk intervals, treadmill pacing, goal checks, or a post-race debrief before choosing your next plan.
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 → DebriefMissed Half Marathon and Marathon Race Debrief
Find the most likely reason your race goal did not happen before choosing another plan.
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 → SplitsRunning Split Calculator
Break a race or workout into even splits so you know what to aim for.
Open tool → TreadmillTreadmill Pace Calculator
Convert treadmill speed into running pace for indoor training days.
Open tool → ShoesShoe Mileage Tracker
Track when your training shoes may be ready to replace.
Open tool →Build the rest of your training setup
Once you have a plan, these hubs help you choose your race, shoes, gear, watch, and local running support.
Running Guides
Use the education hub for pacing, recovery, injury prevention, strength, and running basics.
Open hub → RaceMarathon Finder
Find a marathon that fits your location, goal, travel plans, and race style.
Find a race → ShoesFind Your Shoe
Choose shoes that match your feet, terrain, distance, and training load.
Open shoe hub → GearRunning Clothing and Gear
Find shorts, sports bras, socks, hydration, headlamps, layers, and support gear.
Open gear hub → WatchRunning Watches and Tech
Compare GPS watches for pace, distance, workouts, heart rate, and long runs.
Open watch hub → CommunityRunning Clubs in Canada
Find a local running club, group run, trail crew, or track club near you.
Find a club →