Running training plans
All our free training plans — from 5 km to ultra-trail. Pick your goal.
Marathon Training Plan — 16 Weeks to a Sub-4 Marathon
A phase-by-phase, 16-week program built to get you across the line in under 4 hours
View plan →Get back into running progressively
A tailored program to rediscover the joy of running safely, whatever your past level
View plan →Lose Weight by Running
A progressive running plan for lasting weight loss — no crash diets, no burnout
View plan →Run a 10K in Under 60 Minutes
A structured training plan to break the symbolic sub-60:00 barrier in the 10K
View plan →Sub-2:00 Half Marathon Training Plan
A structured 10-week plan to break the 2-hour barrier in the half marathon
View plan →Your RunRun training plan straight onto your Garmin watch
Link your Garmin account once: every workout goes to the watch and lands on the right day, with no file to handle
View plan →Beginner Running Plan: From Zero to 30 Minutes
Start running with a gentle 8-week walk-run plan, even if you've never run before
View plan →Your First Half Marathon: Complete Guide & Training Plan
Everything you need to know to prepare, run, and finish your first 13.1-mile race
View plan →Trail Running Training Plan: From First Trail to 50K
Prepare your trail race with a structured plan combining elevation, endurance and strength training
View plan →Running Races Calendar 2026-2027: USA & Worldwide
Find your next race: marathon, half marathon, 10K, trail and ultra, all across the US and worldwide
View plan →Interval Training & VO2max: How to Improve Your Running
Understand and integrate speed work into your training to run faster and longer
View plan →Marathon Training Plan — Sub-3:30
A demanding, structured plan to break the 3:30 marathon barrier
View plan →Beginner Half Marathon Program: 10 Weeks to the Finish Line
A gentle, progressive plan to complete your first 13.1 miles with no time pressure
View plan →50K Ultramarathon Training Plan: Prepare Your First Ultra
A 16-week program to tackle a 50K ultramarathon with 6,600 to 9,800 ft of elevation gain
View plan →Pre-race checklist: never forget anything on race day
The free tool to calmly prepare for your 10K, half-marathon, marathon or ultra
View plan →My First Marathon: 20-Week Plan to Finish
The free training plan for runners who want to complete their first marathon — no time goal obsession
View plan →Couch to 5K Running Plan: Run 5K Non-Stop in 8 Weeks
The free walk-run plan that takes you from the couch to a non-stop 5K in just 8 weeks
View plan →Trail Running 20K Training Plan: Your First Mountain Race in 10 Weeks
The free program for road runners who want to discover trail running on 20K
View plan →Running After 40: A Training Plan Built for Your Body
A free plan for runners 40 to 65 who want real mileage without breaking down
View plan →Run Your First 10K: Finish Your First Race in 8 Weeks
The free training plan that takes you from 30-minute jogs to your first official 10K
View plan →Sub-3:00 Marathon Training Plan: 16 Weeks
The structured plan to break the 3-hour barrier — threshold, VO2max, progressive long runs over 16 weeks
View plan →Half marathon in 1:30: structured training plan
The 12-week plan to go from 1:40-1:50 to sub-90 minutes with specific sessions at 6:52/mile pace
View plan →Ultra Trail Training Plan: 50-Mile to 100K — 20-Week Program
A 20-week program to finish a 50-mile to 100K ultra trail — from the JFK 50 to bigger goals like Western States or Leadville — for trail runners who have already completed 12 to 19-mile races
View plan →Run a 5K in 20 Minutes: The VO2max Interval Plan
Already running a 5K in 22-23 minutes? This 8-week VO2max interval plan gets you to 6:26/mile pace with RunRun.
View plan →Running After 50: A Health-First Training Plan
A free plan built for runners 50 to 70 who want to run for the joy of it, stay injury-free, and keep running for life
View plan →Run 30 minutes without stopping: the plan
Free 8-week walk-jog program to run 30 continuous minutes at your own pace
View plan →Sub-45:00 10K — 10-Week Training Plan
Break 45 minutes for the 10K at 7:15/mile pace: a complete plan for intermediate runners
View plan →Sub-1:45 Half Marathon Training Plan — 12 Weeks
Break 1:45 in the half marathon at 8:00/mile pace: a complete plan for intermediate runners
View plan →Running plan 3 sessions per week — all levels
Make real progress with just 3 training sessions a week: the plan for busy schedules
View plan →Running and strength training
The combined plan to progress faster
View plan →Amsterdam Marathon Training Plan — 16 Weeks to Race Day
RunRun's plan for the TCS Amsterdam Marathon on October 18, 2026 — one of the flattest, fastest courses in Europe.
View plan →TCS New York City Marathon Training Plan — 14 to 16 Weeks
The RunRun plan for the TCS New York City Marathon on Nov 1, 2026 — five boroughs, iconic bridges, and a finish line in Central Park.
View plan →VO2max Pace & VDOT Running Calculator
Enter your most recent race time and instantly get your 5 personalized training paces using Jack Daniels' VDOT method
View plan →5 free training plans — no sign-up required
From beginner 5K to marathon — browse our template plans before creating your personalized program
View plan →Run a Boston Qualifier: 18-Week AI Marathon Training Plan
An AI plan calibrated to your exact BQ standard — VO2max intervals, threshold sessions and BQ-pace long runs over 18 weeks
View plan →RunRun training plans with a Coros, Suunto or Polar watch
Your runs flow back through Strava, today's session shows up in your calendar — and here, brand by brand, is what actually works to get it on your wrist
View plan →Running While Pregnant: A Plan That Adapts to You
A free, flexible running plan to stay active during pregnancy, at your own pace and cleared by your OB-GYN
View plan →Running Injury Prevention Guide
Shin splints, tendinitis, IT band syndrome... most running injuries follow the same pattern. Here's how to reduce the risk.
View plan →Post-Marathon Recovery: Your Comeback Plan
The RunRun program to recover well, avoid injury and get back on track after your marathon
View plan →30K Trail Running Training Plan: From 20K to Ultra-Distance
A 12-week program to take on 30K, with 3,900 to 5,900 ft of elevation gain
View plan →Berlin Marathon Training Plan for U.S. Runners — 16 Weeks
The RunRun plan for American runners flying to Berlin for the BMW BERLIN-MARATHON on September 27, 2026 — the fastest World Marathon Major course for chasing a personal best.
View plan →First Trail Run Training Plan: Ease Into Trail Running in 8 Weeks
The free program to discover trail running on 10-15K, even with zero elevation experience
View plan →Return to Running After an Injury
Shin splints, tendinitis, stress fracture... getting cleared by your doctor is only step one. Here's how to come back without relapsing.
View plan →Chicago Marathon Training Plan: 16 to 18 Weeks, Built for You
A free AI training plan for the Bank of America Chicago Marathon on Sunday, October 11, 2026 — even-split pacing, heat readiness, and paces set from your own fitness.
View plan →Sub-4 Hour Marathon Training Plan
Break 4:00 with the pace math done for you — a 16-week build at 9:00/mile, with marathon-pace miles inside every long run
View plan →50-Mile Ultramarathon Training Plan: 20 Weeks to Your First Finish
From marathon or 50K to your first 50-miler — an AI plan with back-to-back long runs, hiking drills, vert in feet and real ultra fueling
View plan →Sub-2 Hour Half Marathon Training Plan
Break 2:00 with the pace math done for you — a 12-week build at 9:00/mile, three to four runs a week, goal-pace miles inside every long run
View plan →100-Mile Ultramarathon Training Plan: 24 Weeks to Your First Buckle
From a 50-miler or 100K to your first 100-miler — an AI plan with back-to-back long runs, night running, vert in feet, crew and pacer strategy
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