Training Plans
Free week-by-week programs for every distance and level. Pick your race, follow the plan, and reach the finish line ready.
5K
2 plansComplete Your First 5k
An accessible training plan to prepare for your first 5k race. This progressive program will build your endurance gradually, allowing you to run the full 5k without stopping.
5k in 25 Minutes
Progress from recreational runner to speedier performer with this targeted plan. You'll develop speed, fast endurance, and race tactics to achieve your 25-minute 5k goal.
10K
3 plansComplete Your First 10k
Prepare for your first 10k race with this gradual and accessible program. Build your endurance over 8 weeks and learn the fundamentals of running training.
10k in 50 Minutes
Progress to a faster 10k with this intermediate plan. You'll develop tempo running, interval training, and build fast endurance over 8 weeks.
10k in 45 Minutes
A high-level program for advanced runners targeting fast performance. Integrate VO2 max work, high threshold running, and fast endurance.
Half Marathon
3 plansFirst Half Marathon
Cross the half-marathon finish line with confidence! This 10-week program will guide you progressively to the finish, building endurance and mental strength.
Half Marathon in 1h45
Target intermediate half marathon performance. This 10-week plan combines endurance, threshold, and speed work to help you complete 21k in 1h45.
Half Marathon in 1h30
Achieve excellence in the half marathon with high-level training. Work your VO2 max, threshold, and develop exceptional fast endurance.
Marathon
3 plansFirst Marathon
Prepare for the ultimate running experience with this comprehensive 12-week plan. From beginner to marathoner in 3 months - build endurance, confidence, and cross the finish line!
Marathon in 4 Hours
Achieve your running dream: finish a marathon in 4 hours! This 12-week plan combines endurance, threshold work, and mental management to get you through 42k in exactly 4 hours.
Marathon in 3h30
Achieve marathon excellence with this ambitious 14-week plan. Work VO2 max, anaerobic threshold, and fast endurance to complete 42k in 3h30 (5 min/km).
Trail 30K
2 plansFirst 30k Trail
Start your trail running adventure with this complete plan for a first 30k. Adapt your endurance to mountains, learn varied terrain management, and finish with a smile!
Trail 30K — Go for Performance
Already finished a trail or running regularly off-road? This 10-week plan prepares you for a 30k trail targeting performance. Hill work, threshold sessions, and progressive long runs.
Trail 50K
2 plansComplete Your First Ultra — Trail 50K
Dreaming of your first ultra? This 14-week plan prepares you to finish a 50k trail. Progressive build, long-effort management, ultra nutrition, and mental training.
Trail 50K — Performance Plan
Already finished a 50k or long trail? This 14-week, 5-session-per-week plan drives you toward 50k performance. Threshold work, specific hill sessions, and back-to-back days.
FTP Improvement
1 planNeed to calculate your target pace?
Use our free tools to prepare your race — pace, nutrition, route.