5 free training plans — no sign-up required
From beginner 5K to marathon — browse our template plans before creating your personalized program
See the free plansRunRun offers 5 training plan templates that anyone can browse for free, without creating an account: beginner 5K, beginner 10K, progressive half marathon, beginner marathon, and gentle return-to-run. These are model plans — structured, progressive, science-based — designed to give you a clear picture of what a proper running program looks like. They are not personalized: for a plan tailored to your exact level, schedule and race date, the next step is to create a free account and let the RunRun AI generate your custom program.
Why choose RunRun?
5 plans ready to browse
Beginner 5K (8 wks), beginner 10K (10 wks), progressive half marathon (12 wks), beginner marathon (16 wks), gentle return-to-run (6 wks). Each plan is laid out week by week with mileage and training focus.
A plan for every goal
First race ever? Coming back after a break? Stepping up to a half or full marathon? The 5 plans cover the key milestones of a runner's journey, from a very first 5K to crossing a marathon finish line.
Progressive load at a glance
Each plan shows weekly mileage, session count and training focus block (foundation, volume, tempo, taper). You can see at a glance how load builds — and when it eases off before race day.
6 to 16 weeks depending on distance
Return-to-run: 6 weeks. 5K: 8 weeks. 10K: 10 weeks. Half marathon: 12 weeks. Marathon: 16 weeks. Realistic timelines that allow proper adaptation without rushing.
Grounded in exercise physiology
Training blocks (foundation, volume, tempo, taper) are built on validated scientific principles. Every week has a precise role in your progression — nothing is left to guesswork.
A stepping stone to personalization
These template plans are honest models, not custom programs. For a plan built around your exact profile — level, availability, race date — create a free account and get your AI plan in minutes.
Example: beginner 10K plan (10 weeks)
Week 1 — Foundation (7.5 miles, 3 sessions)
A gentle start. Three short runs at an easy pace to get your body used to regular training without excessive fatigue.
- •Easy run 2.5 mi
- •Easy run 2.5 mi
- •Long run 2.5 mi
Week 2 — Foundation (9 miles, 3 sessions)
A slight volume increase while staying in the easy aerobic zone. The goal is to build the training habit.
- •Easy run 3 mi
- •Easy run 3 mi
- •Long run 3 mi
Week 3 — Volume (10.5 miles, 3 sessions)
First volume threshold. Cumulative load starts to stimulate aerobic adaptations.
- •Easy run 3.5 mi
- •Easy run 3.5 mi
- •Long run 3.5 mi
Week 4 — Volume (14 miles, 3 sessions)
Steady progression. The long run now covers more than half the target race distance.
- •Easy run 4.5 mi
- •Easy run 4.5 mi
- •Long run 5 mi
Week 5 — Volume (15.5 miles, 4 sessions)
Moving to 4 sessions. A short midweek run is added to increase frequency without overloading.
- •Easy run 3.5 mi
- •Easy run 3.5 mi
- •Easy run 3 mi
- •Long run 5.5 mi
Week 6 — Tempo (17.5 miles, 4 sessions)
Introduction of sustained pace work. One session includes race-pace segments to start building running economy.
- •Easy run 4.5 mi
- •Tempo run 5 mi (2 miles at threshold)
- •Easy run 3 mi
- •Long run 5 mi
Week 7 — Tempo (18.5 miles, 4 sessions)
Volume and quality combined. A pivotal week where 10K-specific work really begins.
- •Easy run 4.5 mi
- •Tempo run 5.5 mi
- •Easy run 3 mi
- •Long run 5.5 mi
Week 8 — Speed (19.5 miles, 4 sessions)
Peak week. Maximum training load with an interval session to prepare for the race finish.
- •Easy run 5 mi
- •Intervals 6 mi (6×1K, 90s rest)
- •Easy run 3 mi
- •Long run 5.5 mi
Week 9 — Speed (17.5 miles, 4 sessions)
Begin tapering. Volume drops but intensity remains — the goal is to shed fatigue while keeping sharpness.
- •Easy run 4.5 mi
- •Intervals 5 mi (4×1K)
- •Easy run 3 mi
- •Long run 5 mi
Week 10 — Taper (11 miles, 3 sessions)
Race week. Volume cut in half, very easy runs. Your body is consolidating 9 weeks of adaptations — let it rest.
- •Easy run 3 mi
- •Light jog 3 mi
- •Short jog 2 mi (day before)
- •10K — Race day!
How to get the most from these template plans
Browse before committing
Seeing 10 or 16 weeks laid out helps you plan around travel, recovery, and work commitments. That's the primary value of these template plans: giving you the big picture before you start.
Don't skip recovery weeks
Every plan includes lower-volume recovery weeks. These aren't wasted time — this is when physiological adaptations consolidate. Don't rush through them to "make up" for missed sessions.
"Easy pace" is slower than you think
In the aerobic base zone, you should be able to hold a conversation while running. About 80% of your training should be at this effort level. Running too hard, too often is the leading cause of injury in beginners.
These plans are frameworks, not rules
A cold, a hectic week, a nagging ache — life interrupts training. For a program that adapts to these disruptions, the RunRun AI personalized plan is built for exactly that.
Upgrade to a personalized plan when ready
Template plans give you the general structure. An AI plan accounts for your current pace, available days, and exact race date. Creating a RunRun account takes 2 minutes and is completely free.
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Browse all 5 plans — no account needed
View the 5K, 10K, half marathon, marathon and return-to-run plans with no sign-up. Ready to upgrade to a tailored program? Create your free account in 2 minutes.
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