Free Training Plans
Get started on your running journey with these free, proven training plans. Whether it's your first 5K or your fastest half marathon, there's a plan here for you.
Intermediate/Advanced 5K Plan
An intermediate-to-advanced plan designed to sharpen your speed and set a new 5K personal best.
- Level: Intermediate/Advanced
- Duration: 10 Weeks
- Goal: 5K Personal Record
Intermediate/Advanced 10K Plan
This 12-week intermediate-to-advanced plan builds on your existing base to tackle the 10K with speed and strength.
- Level: Intermediate/Advanced
- Duration: 12 Weeks
- Goal: 10K Personal Record
Beginner Half Marathon Plan
Your guide to conquering your first 13.1 miles! This 12-week plan focuses on building endurance and getting you to the finish line.
- Level: Beginner
- Duration: 12 Weeks
- Goal: Finish First Half Marathon
Half Marathon PR Plan
Already run a half? This 14-week plan introduces more advanced speedwork to help you level up and shatter your previous record.
- Level: Intermediate
- Duration: 14 Weeks
- Goal: Half Marathon PR
Intermediate/Advanced Half Marathon Plan
A 16-week plan for the intermediate/advanced runner focused on maximizing potential over the 13.1-mile distance.
- Level: Intermediate/Advanced
- Duration: 16 Weeks
- Goal: Advanced Half Marathon
Intermediate/Advanced Marathon Plan
Tackle the 26.2-mile beast. This 26-week plan is a comprehensive guide for intermediate/advanced runners.
- Level: Intermediate/Advanced
- Duration: 26 Weeks
- Goal: Advanced Marathon