5K
3.1 miles
Build a free 5K training plan from the miles you run now. Gradual weekly growth, easier weeks, a short taper and effort guidance on every run.
Training plans for the 5K, 10K and half marathon
Every plan starts from the miles you run now, uses only the days and time you have, and builds gradually. Choose a distance to see what its build looks like, then answer six questions to get your own.
Choose a distance
10K
6.2 miles
Build a free 10K training plan from your current weekly miles. Gradual growth, easier weeks, a growing long run and a taper, within the days and time you have.
Half marathon
13.1 miles
Build a free half marathon training plan from your current miles. Gradual growth, easier weeks, a long run that builds and a two-week taper, or a clear explanation if the goal does not fit yet.
What each goal asks of you
Below these numbers the planner will not recommend the goal. They are floors on how far a gradual build reaches, not targets. Your own plan aims higher, depending on your experience.
| Goal | Peak week at least | Longest run at least |
|---|---|---|
| 5K | 6 miles | 3 miles |
| 10K | 14 miles | 5 miles |
| Half marathon | 20 miles | 8 miles |
Taken from the planning engine at build time. To start any plan you need a base of at least 2 runs and 3 miles a week.
Questions
Are the plans free?
Yes. Answer six questions and you get a full week-by-week plan in your browser, with no account. Your answers stay on your device until you choose to save the plan to a free account. Premium (plan adjustments) is not on sale yet; the plan itself is free.
Is there a marathon plan?
Not yet. We start with the 5K, 10K and half marathon so each can be done carefully.
What if my goal doesn't fit the weeks I have?
The planner says so, explains why, and suggests a later race or a shorter distance. It does not squeeze a plan into a timeline that would ask too much.
Can I get target paces?
If you add a race or time trial from the last 8 weeks, your plan includes estimated pace ranges. Without one, every run has effort guidance instead.
Ready to see your own plan?
Six short questions. A week-by-week calendar at the end.
Build my plan