Training Plans

Every plan here is generated from the same published rules, so you can choose the race, the number of weeks, how many days you run and your level, and get a complete plan with paces from your goal time.

How the plans are built

Each generator asks for the race, the plan length, how many days a week you run, your level and, optionally, a goal time and race date. It then builds the whole plan from the same public rules: weekly distance grows by at most 10 % on the largest earlier week, every fourth week is a lighter cutback week, the long run is capped as a share of the week, and the last one to three weeks are a taper. Hard sessions (hills, tempo runs, intervals and race-pace work) change with the phase of the plan and never sit next to the long run. The full rules and the reasons for them are on the methodology page.

Which plan to choose

New to running? Start with the beginner running plan, a run-walk plan that builds to 30 minutes of continuous running. If you can already run for 30 minutes, the 5K and 10K plans are the next step; the half marathon and marathon plans need a few months of regular running first. Every plan prints, downloads as a PDF and exports to your calendar as an .ics file.

Tools in this group

• 10K Training Plan Generator — Pick plan length, running days, level and goal time to get a full 10K plan with paces.
• 12 Week Half Marathon Training Plan — A 12-week half marathon plan that fits your running days, level and goal time.
• 16 Week Marathon Training Plan — A 16-week marathon plan built for your running days, level and goal time.
• 50K Training Plan Generator — Build a 50K ultra plan with back-to-back weekend runs for your weeks, days and level.
• 5K Training Plan Generator — Set your weeks, running days, level and goal time to get a 5K plan with every run spelled out.
• Beginner Running Plan: Run-Walk to 30 Minutes — Start from walking: three short run-walk sessions a week build up to 30 minutes of running.
• Couch to 5K Plan: 9 Weeks of Run-Walk — Nine weeks, three sessions a week: walk and run in turns until you can run for 30 minutes.
• Half Marathon Training Plan Generator — Choose plan length, running days, level and a goal time to get a complete half marathon plan.
• Marathon Training Plan Generator — Pick your weeks, running days, level and goal time to get a full marathon plan with every run and pace.