Free · No sign-up

Free running training plans

Ready-made plans for the most common goals, from a first marathon to sub-3. Each one shows the full week-by-week build and opens in the generator pre-filled, so you can set your own race date and recent result and export it to your calendar.

Marathon

16-week marathonA free 16-week marathon training plan with base, build, peak and taper phases, paces from your recent race, and PDF, Excel and calendar export.12-week marathonA free 12-week marathon training plan for runners with a base already in place: a compact build, Hanson-style quality days and a two-week taper.18-week marathonA free 18-week marathon training plan in a Higdon style: mostly easy running, one weekly long run, two rest days, and paces set from a recent race.20-week marathonA free 20-week marathon training plan with Daniels-style VDOT paces, a long aerobic base and a two-week taper. Personalise it and export to your calendar.First marathonA free beginner marathon training plan for your first 26.2: 20 weeks of run-walk training, conservative long runs and a gentle taper. Personalise and export.Sub-4 marathonA free sub-4 marathon training plan: 16 weeks of goal-pace work at 5:40/km, Hanson-style quality days and a taper, with paces from your recent race.Sub-3:30 marathonA free sub-3:30 marathon training plan: 18 weeks of Daniels-style paced sessions at about 4:57/km goal pace, built from a recent half marathon around 1:37.Sub-3 marathonA free sub-3 marathon training plan: 18 weeks of Pfitzinger-style high mileage, lactate-threshold runs and 4:15/km goal-pace work for advanced runners.

Half marathon

12-week half marathonA free 12-week half marathon training plan with Daniels-style threshold and interval sessions, paces from your recent 10K, and calendar export.Beginner half marathonA free 12-week beginner half marathon training plan: mostly easy running, one long run a week and two rest days, built from a recent 5K time.Sub-2 half marathonA free sub-2 hour half marathon training plan: 12 weeks to hold 5:40/km, with weekly long runs, a quality day and paces set from your recent 10K.

10K

Sub-50 10KA free 8-week sub-50 minute 10K training plan: Daniels-style threshold and interval sessions to hold 4:57/km, with paces set from your recent 5K.

5K

Sub-25 5KA free 8-week sub-25 minute 5K training plan: easy running, a weekly quality session and a short taper to take a 25:30 5K under 25 minutes.

Not seeing your plan?

Every plan here is a starting point for the free training plan generator. Enter any race distance, date, goal and recent result and it builds a week-by-week plan in the style of Pfitzinger, Hanson, Daniels, Higdon or Galloway.