Running training plans
All our free training plans — from 5 km to ultra-trail. Pick your goal.
Marathon training plan — Sub 4 hours
A complete, progressive program to help you reach your sub-4-hour marathon goal
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 regularly
A progressive running program for lasting weight loss, without extreme diets or frustration
View plan →Run a 10K in under one hour
A structured training plan to break the symbolic 60-minute barrier for 10K
View plan →Run a half marathon in under 2 hours
A structured 10-week plan to break the 2-hour barrier in the half marathon
View plan →Training plan on your Garmin watch
Export your RunRun plan as a FIT or TCX file and follow every session right on your Garmin watch
View plan →Beginner Running Program: From Zero to 30 Minutes
Start running with a gentle 8-week walk-run program, 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 21.1 km 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: France & Worldwide
Find your next race: marathon, half marathon, 10K, trail and ultra, in France 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 program 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 21.1 km with no time pressure
View plan →50 km Trail Running Training Plan: Prepare Your First Ultra
A 16-week program to tackle a 50 km ultra-trail with 2000 to 3000 m 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 program to go from the couch to 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: adapted training plan
The free plan designed for 40-65 year olds who want to run while respecting their body
View plan →Run your first 10K: finish your first race in 8 weeks
The free training plan to go from 30-minute runs to your first official 10K
View plan →Sub-3 hour 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 6:50/mile pace
View plan →Ultra Trail Training Plan 80-100 km: 20-Week Structured Program
A 20-week program to finish an ultra trail like UTMB, Grand Trail des Templiers or Tor des Géants — for trail runners who have already completed 20 to 50 km races
View plan →Run 5km in 20 minutes: the VO2max interval plan
Already running 5km in 22-23 minutes? This 8-week interval training plan gets you to 4:00/km pace with RunRun.
View plan →Running after 50: health-focused training plan
The free plan designed for 50-70 year olds who want to run with enjoyment, free from injury, and built for longevity
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