Training plans for runners and walkers from Couch to 5K to 10K, Half Marathon, and even ultra running. Use these plans to get your fitness on track!
All our training guides in one place for both beginners and improvers.
Couch To 5K
Download our free printable Couch To 5K Training Plans
Walking Plans & Challenges
Running Challenges
5K Training Plans
12-Week 5K Training Plan
A plan for complete beginners with very little running experience. If you can walk for 20 minutes at a brisk pace, you’re fit enough to complete the first training session.
The weekly schedule includes 3 running workouts, 2 cross-training days, and 2 rest days.
10-Week 5K Training Plan
Progress is a little faster than the 12-week plan but there’s still plenty of time to adapt to running.
This weekly schedule for complete beginners includes 3 running workouts, 2 cross-training days, and 2 rest days.
8-Week 5K Training Plan
This is still a plan for complete beginners but it helps if you have some fitness from other sports.
The weekly schedule includes 3 running workouts, 2 cross-training days, and 2 rest days.
6-Week 5K Training Plan
If you’re a beginner runner, this 6-week plan will be challenging but possible. It will help to have some fitness from other sports.
The weekly schedule includes 3 running workouts, 2 cross-training days, and 2 rest days.
4-Week 5K Training Plan
This 4-week schedule is for occasional runners or people with some fitness from other sports. It’s also a good plan to use if you’re returning from injury.
The weekly schedule includes 4 running workouts, 1 cross-training day, and 2 rest days.
10K Training Plans
5K To 10K Training Plan
This plan will help you step up the distance from 5K to 10K.
The weekly schedule includes 2 easy runs, 1 long run, 1 fartlek speed session, 1 cross-training day, and 2 rest days.
12-Week 10K Training Plan
This training plan for beginner runners will take you from Couch To 10K in 3 months.
This weekly schedule for beginners includes 3 running workouts, 2 cross-training days, and 2 rest days.
8-Week 10K Training Plan
This Couch to 10K plan for active beginners will get you to the start of your race in just 8 weeks.
The weekly schedule includes 2 easy runs, 1 long run, 1 fartlek speed session, 1 cross-training day, and 2 rest days.
Half Marathon Training Plans
16-Week Couch To Half Marathon Training Plan
This plan is for beginner runners who can run consistently for 5 minutes at an easy pace.
The weekly schedule includes 2 easy runs, 1 long run, 1 fartlek speed session, 1 cross-training day, and 2 rest days.
12-Week Couch To Half Marathon Training Plan
This training plan has a fast build up from Couch To Half Marathon in 3 months. It helps to have some fitness from other sports.
The weekly schedule includes 2 easy runs, 1 long run, 1 fartlek speed session, 1 cross-training day, and 2 rest days.
Choosing A Training Plan
Are you a complete beginner or ready to take your running game to the next level? A structured training plan can help make sure that every mile is used to its full potential. Here are a few tips on how to make the most of your running plan!
- First, decide on a fitness goal. Having a specific goal in mind will help you structure your plan; whether it’s signing up for your first 5K, simply trying to build endurance, or trying to run faster – having an end result in sight helps keep motivation levels high throughout the process.
- If you’re a brand new runner, aim to get 6 to 12 months of running in your legs before adding speedwork to your runs. Running faster tends to have a higher injury risk so it’s best to build a solid running base first.
- Next, set a timeline; gradually increasing mileage over time is key when it comes to running – don’t be tempted to push yourself too hard or you risk injury or worse – burnout! Make sure to leave some room for rest days – they’re essential for getting the most out of your running.
- It helps to find someone who is willing to join you along the way. Having someone else by your side makes it easier (and more fun!) to stick with training goals. You have to show up for a training session if someone’s waiting to meet you!
- Lastly, make use of the running tips on this site to help you improve as a runner!
Running 101 Training Guides & Walking Schedules
5K Training Plans
- Couch To 5K Beginner Training Plan
- 12 Week 5K Training Plan
- 10 Week 5K Training Plan
- 8 Week 5K Training Plan
- 6 Week 5K Training Plan
- 4 Week 5K Training Plan
- 5K Training Plan Intermediate