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
Half MarathonBeginner
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/week
↗ Guide + link to official plan
MarathonBeginner
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/week
↗ Guide + link to official plan