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 →Training Plan Synced to Your Garmin Watch
Export your RunRun plan as a FIT file and follow every workout right on your Garmin, with paces in min/mile
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 →Sync Your RunRun Training Plan to Coros, Suunto or Polar
Export your workouts as FIT or TCX files, load them onto your GPS watch app in under two minutes, and run every session guided — no account syncing required
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 →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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