Choose your free running plan
Every plan is built from your own race time, running days and race date, with paces from Jack Daniels' VDOT tables.
Couch to 5K plan
7 run/walk steps
Run/walk 3 days a week, from 8 × (1 min run, 1.5 min walk) to 2 × (10 min run, 3 min walk), then continuous running.
5K training plan
7-14 km longest run
Paces from your 5K or parkrun time, from a first sub-35 to sub-20.
10K training plan
8.5-18 km longest run
Threshold runs and intervals, then reps at 10K pace.
Half marathon plan
16-22 km longest run
A steady long-run build, with half marathon pace work near the end.
Marathon plan
32-35 km longest run
Marathon pace runs in the last weeks and a 3-week taper.
What's included in every free Run-R plan
| Part | What you get |
|---|---|
| Five training paces | From your VDOT: easy, marathon, threshold, interval and repetition. |
| A week-by-week schedule | Base, build, peak and taper, counted back from race day. |
| Easier weeks | Every fourth week, or every third for new runners, about 20% lighter. |
| A steady long run | No run more than 10% longer than your longest of the last four weeks. |
| Race-pace work | In the last weeks, so race pace feels familiar on the day. |
| A taper | 1 week for a 5K, 2 for a 10K, 2 for a half and 3 for a marathon, race week included. |
| PDF and calendar export | Free, with no account. |
How runners use their free Run-R plans
Print it
Download the PDF and tape the schedule to your fridge.Sync it
Save it to your device. Your plan link opens it on any other.Adjust it
Rebuild it any time. It takes 30 seconds.Share it
Plans are shareable links, handy for training partners.