Training

Free Running Training Plans

Structured week-by-week plans for every level — from your first 5K to your first half marathon.

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Beginner 5K

8 weeks · 3 runs/week · Beginner

Perfect if you're new to running or returning after a long break. Uses a run/walk approach to build your aerobic base safely.

Goal: Complete your first 5K →

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Intermediate 10K

10 weeks · 4 runs/week · Intermediate

For runners who can comfortably run 5K. Introduces tempo runs and longer weekend runs to build speed and endurance.

Goal: Run a strong 10K →

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Half Marathon

12 weeks · 4 runs/week · Intermediate / Advanced

A 12-week plan for runners with a solid 10K base. Peaks at 60–65km/week with long runs building to 19–20K.

Goal: Complete your first half marathon →

Beginner 5K — 8-Week Schedule

All easy runs at conversational pace. Tempo = comfortably hard. Rest days are full rest or gentle walking.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Run 1min / Walk 2min × 8	Rest	Run 1min / Walk 2min × 8	Rest	Run 1.5min / Walk 2min × 7	Rest	Rest
Week 2	Run 1.5min / Walk 1.5min × 8	Rest	Run 2min / Walk 2min × 6	Rest	Run 2min / Walk 1min × 8	Rest	Rest
Week 3	Run 3min / Walk 1.5min × 5	Rest	Run 3min / Walk 1min × 6	Rest	Run 5min / Walk 2min × 4	Rest	Rest
Week 4	Run 5min / Walk 1min × 4	Rest	Run 7min / Walk 1min × 3	Rest	Run 8min / Walk 1min × 3	Rest	Rest
Week 5	Run 8min / Walk 1min × 3	Rest	Run 10min / Walk 1min × 2	Rest	Run 12min continuous	Rest	Rest
Week 6	Run 15min continuous	Rest	Run 18min continuous	Rest	Run 20min continuous	Rest	Rest
Week 7	Run 20min continuous	Rest	Run 22min continuous	Rest	Run 25min continuous	Rest	Rest
Week 8	Run 20min easy	Rest	Run 15min easy	Rest	Rest	Rest	🏁 Race Day — 5K!

Intermediate 10K — 10-Week Schedule

All easy runs at conversational pace. Tempo = comfortably hard. Rest days are full rest or gentle walking.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Easy 5K	Rest	Tempo 4K	Rest	Easy 5K	Long 6K	Rest
Week 2	Easy 5K	Rest	Intervals 6×400m	Rest	Easy 5K	Long 7K	Rest
Week 3	Easy 6K	Rest	Tempo 5K	Rest	Easy 5K	Long 8K	Rest
Week 4	Easy 5K	Rest	Intervals 5×600m	Rest	Easy 4K	Long 6K (recovery)	Rest
Week 5	Easy 6K	Rest	Tempo 5K	Rest	Easy 6K	Long 9K	Rest
Week 6	Easy 6K	Rest	Intervals 4×800m	Rest	Easy 5K	Long 10K	Rest
Week 7	Easy 7K	Rest	Tempo 6K	Rest	Easy 5K	Long 11K	Rest
Week 8	Easy 6K	Rest	Intervals 3×1K	Rest	Easy 5K	Long 10K	Rest
Week 9	Easy 5K	Rest	Tempo 4K	Rest	Easy 4K	Long 7K (taper)	Rest
Week 10	Easy 4K	Rest	Easy 3K	Rest	Rest	Rest	🏁 Race Day — 10K!

Half Marathon — 12-Week Schedule

All easy runs at conversational pace. Tempo = comfortably hard. Rest days are full rest or gentle walking.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Easy 6K	Rest	Tempo 6K	Rest	Easy 6K	Long 10K	Rest
Week 2	Easy 7K	Rest	Intervals 5×800m	Rest	Easy 6K	Long 12K	Rest
Week 3	Easy 7K	Rest	Tempo 7K	Rest	Easy 7K	Long 13K	Rest
Week 4	Easy 6K	Rest	Easy 6K	Rest	Easy 5K	Long 10K (recovery)	Rest
Week 5	Easy 8K	Rest	Tempo 8K	Rest	Easy 7K	Long 14K	Rest
Week 6	Easy 8K	Rest	Intervals 4×1K	Rest	Easy 7K	Long 15K	Rest
Week 7	Easy 9K	Rest	Tempo 8K	Rest	Easy 8K	Long 16K	Rest
Week 8	Easy 7K	Rest	Easy 6K	Rest	Easy 5K	Long 12K (recovery)	Rest
Week 9	Easy 9K	Rest	Tempo 9K	Rest	Easy 8K	Long 18K	Rest
Week 10	Easy 9K	Rest	Intervals 3×2K	Rest	Easy 8K	Long 19K	Rest
Week 11	Easy 7K	Rest	Tempo 6K	Rest	Easy 5K	Long 14K (taper)	Rest
Week 12	Easy 5K	Rest	Easy 4K	Rest	Rest	Rest	🏁 Race Day — Half Marathon!

Get the right gear before you start

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