Training plans
Free running training plans
Week-by-week plans from your first 5K to the marathon. Each shows the phases, weekly volume, key session and long run, and what a normal week looks like.
9 weeks
Couch to 5K training plan
9 weeks, three run/walk sessions a week. For complete beginners. By the end you run 30 minutes without stopping.
8 weeks10K training plan
8 weeks, four runs a week. For runners who can already run 5K.
12 weeksHalf marathon training plan
12 weeks, four runs a week. For runners who can already run 30 minutes without stopping.
16 weeksMarathon training plan
16 weeks, five runs a week. For runners who have finished a half marathon or regularly run 35 km a week.