Free training plans

Running plans that stop you overtraining.

5K to marathon. Mostly easy running, one quality session a week, every run zoned. Read any of them free — no signup, no wall.

By distance

5K · 12-week plan

For the runner who already runs a bit and wants a faster, more comfortable 5K without grinding every session into the ground.

10K · 12-week plan

For the runner who can already cover the distance and wants a stronger 10K — without going medium-hard on everything and stalling.

Half marathon · 12-week plan

For the runner training around a job and a life who wants to reach the start line fit, not fried.

Marathon · 16-week plan

For the runner chasing a marathon around a full life, who knows the race is won by not overcooking the easy weeks.

By goal time

Sub-25 5K Training Plan

For the runner stuck just over 25 minutes who keeps trying to force it and keeps landing in the same place.

Sub-50 10K Training Plan

For the runner who can nearly break 50 and keeps hammering the middle of every run to get there.

Sub-45 10K Training Plan

For the experienced runner chasing 45 minutes who suspects the answer isn’t simply “train harder”.

Sub-2-Hour Half Marathon Plan

For the runner circling the two-hour mark who has tried going harder and found it hasn’t moved.

Sub-4-Hour Marathon Plan

For the runner chasing four hours who knows the wall is built in training, not on race day.

Every plan here is the flat version. The app takes the same plan and adapts it — your real heart-rate zones, your week, your race — and moves the sessions when life gets in the way. Start free in the app →