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.
5K plans
3 plans · Clear filters
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
Start, save and follow it here
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
Start, save and follow it here
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
Read the method and find its official source