Free running training plans
Compare complete schedules you can follow here and training-method overviews that link to their official sources. Choose by distance, experience and the days you can train each week.
Unsure where to start? Our guide to choosing a training plan helps you check the first week against your current running.
Explore the plans
10 plans
Beginner
Couch to 5K
A nine-week run/walk program that builds from short jogging intervals to 30 minutes of continuous running. Your distance in 30 minutes will depend on your pace.
9 weeks / 3 days a week
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Beginner
Base Building (4 Weeks)
A 4-week aerobic base block for new-ish runners: build consistent easy miles and one cross-train day before targeting a race.
4 weeks / 4 days a week
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Intermediate
Hal Higdon — 5K Intermediate
An 8-week plan for runners who can already finish a 5K and now want to race one faster, adding intervals and tempo work.
8 weeks / 5 days a week
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Intermediate
Bridge to 10K
Already running 5K? This 6-week plan adds a weekly long run and a light tempo session to comfortably carry you to 10K.
6 weeks / 4 days a week
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Intermediate
Hal Higdon — 10K Intermediate
An 8-week 10K plan blending intervals, tempo runs and a building long run for runners ready to race the distance with intent.
8 weeks / 5 days a week
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Beginner
Hal Higdon — Half Marathon Novice 1
The classic 'finish your first half' plan: 12 weeks, no speedwork, just steadily building your long run to race-ready.
12 weeks / 4 days a week
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Intermediate
Hal Higdon — Half Marathon Intermediate 1
A step up from Novice: adds pace runs and longer long runs for runners who want to race the half, not just finish it.
12 weeks / 5 days a week
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Beginner
Hal Higdon — Marathon Novice 1
The go-to first-marathon plan: 18 weeks, four runs a week, long runs marching up to 20 miles. Finish-focused, no speedwork.
18 weeks / 4 days a week
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Intermediate
Hansons Marathon Method
A high-frequency plan built on 'cumulative fatigue' — six runs a week, goal-pace tempo runs, and a deliberately capped 16-mile long run.
18 weeks / 6 days a week
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Advanced
Pfitzinger 18/55
Pfitz 18/55 is the Pfitzinger marathon plan from Advanced Marathoning: 18 weeks of training, peaking at 55 miles (89 km) per week. It combines long runs, tempo work and midweek medium-long runs.
18 weeks / 5 days a week
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