Training Plans
Free week-by-week programs for every distance and level. Pick your race, follow the plan, and reach the finish line ready.
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.
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.
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).
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.
Need to calculate your target pace?
Use our free tools to prepare your race — pace, nutrition, route.