Training plans
Free, community-sourced plans. Filter by distance and level.
5KBeginner
Couch to 5K
The classic 9-week walk/run program that takes a non-runner from the couch to running 5K (30 minutes) continuously.
9 weeks · 3 days/week
✓ Full schedule included
5KBeginner
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/week
✓ Full schedule included