Your Personal Running Plan

Get a training plan built for your goals, fitness level, and schedule. Simple to follow. Easy to adjust.

Set your goal
Get your plan
Start running

Race & Goal

Your race distance determines the total plan duration and weekly mileage targets.

Set a time you genuinely believe you can achieve — even a rough estimate helps personalise your plan.

Hr
:
Min
:
Sec
Please enter a target finish time greater than zero.
Gear for your training
ASICS Men’s GT-2000 14
5K Speed
ASICS Men’s GT-2000 14
Lightweight racer for your fastest 5K
See details
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How It Works

From goal to finish line in four simple steps

1
Set Your Goal

Choose your race distance (5K to marathon) and target finish time. We'll build a plan around your deadline.

Race type Distance Target date
2
Add Your Details

Tell us about your fitness level, experience, and any custom preferences or requirements.

Fitness level Experience Preferences
3
Get Your Plan

Receive your full training schedule with daily workouts. View it anytime in your dashboard or export it.

Dashboard Email Download
4
Adjust Anytime

Life changes? Update your goals and details, and get an adjusted plan that fits your current situation.

Update goals Refit plan

* Plan adjustments (up to 5 times) and full training customization are available with the paid plan.

What Runners Are Saying

Real feedback from runners who followed a structured plan

S
Sarah
Age 33
Half Marathon 1:48:00 183 days

"Having long runs scheduled every Saturday with rest on Sundays gave me the rhythm I needed. The plan worked around my Wednesday yoga sessions perfectly. Over six months my pace improved steadily and I crossed the finish line right on my target time."

Get Sarah's plan
T
Tomasz
Age 27
10K 42:00 68 days

"All my runs were scheduled for evenings which fit my lifestyle perfectly. The plan mixed in tempo and interval sessions on my park routes and built up gradually over two months. Hit my 42-minute target on a flat course feeling strong the whole way."

M
Maria
Age 40
Marathon 3:45:00 158 days

"The plan capped my Saturday long runs at 16 miles which kept me healthy throughout training. It even adapted when I had to switch to gym workouts during my December travels. Five months of gradual buildup and I hit my 3:45 marathon goal."

Recommended for your 10K training
ALTRA Women’s Torin 8
10K Trainer
ALTRA Women’s Torin 8
Cushioned support for tempo 10K runs
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DK
David K.
Age 56
5K 22:00 53 days

"Coming back from a knee injury, I needed a plan that wouldn't push too hard too fast. The gradual progression kept things safe — easy runs at first, then slowly adding intensity. Eight weeks later I ran my first 5K since the injury and crossed the line pain-free under my target time."

EB
Emma B.
Age 44
10K 1:00:00 90 days

"I started with a low fitness level and just wanted to get in shape before summer. The plan had me doing early morning runs that fit perfectly into my routine. Three months of steady buildup and I finished my first 10K right on target — and I actually enjoyed the process."

RP
Robert P.
Age 42
Marathon 2:58:00 157 days

"After running a 3:08 marathon, I wanted to break the 3-hour barrier. The plan structured my evening sessions with the right mix of tempo and long Saturday runs. Five months of disciplined training and I crossed the line in 2:57 — a dream I'd been chasing for years."

Recommended for your Marathon training
Nike Women’s Vaporfly 3
Marathon Training
Nike Women’s Vaporfly 3
Speed and cushion for marathon miles
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Important: Every runner is different. A training plan should be tailored to your individual fitness level, health history, and goals. Following a plan not designed for you can lead to overtraining, fatigue, or injury. Always consult a medical professional before starting a new training program, especially if you have existing health conditions.

Pick Your Plan, Hit Your Goal

Start free. Upgrade when you're chasing something bigger.

Pro

$7.00

per month

Stay consistent and in control

  • Create a plan that fits your goals and needs
  • Up to 3 active training plans
  • Plans adapt based on your feedback
  • Using weekly training segments for better progress
  • Automated email delivery
  • Running plans up to 1 year in duration
  • New features and issues support
Max

$12.00

per month

Maximum flexibility, priority experience

  • Everything in Pro
  • Up to 8 active training plans
  • Priority access to new features
  • Faster priority support
  • Best for advanced users

Why Runners Trust a Plan

Train smarter, stay injury-free, and hit your goals faster

Without a Plan
  • Easy to skip runs when motivation drops
  • Higher injury risk from inconsistent training
  • No way to measure or track real progress
  • Slow improvement with random workouts
With Running Planner
  • Progressive training builds fitness safely
  • Balanced load and rest days prevent injuries
  • Clear daily schedule keeps you consistent
  • Science-based variety drives real performance gains

Frequently Asked Questions

Everything you need to know about your training plan

Each plan includes a balanced mix of easy runs, long runs, tempo runs, interval sessions, and scheduled rest days. Easy runs build your aerobic base, tempo runs improve your lactate threshold, intervals boost speed and VO2max, and long runs develop endurance. This variety targets different energy systems so you improve across the board while keeping training engaging.

Absolutely. With the paid plan, you can adjust your goals, schedule, or preferences up to 5 times and receive a freshly generated plan each time. Whether your race date moves, you get sick, or you want to shift your training focus, your plan adapts with you.

Skip it and move on to the next scheduled session. Don't try to double up or cram missed workouts into one day — that increases injury risk. Consistency over weeks matters far more than perfect execution on any single day. If you miss several days, consider using a plan adjustment to recalibrate from your current fitness.

Look for these signs: your easy-pace runs start feeling more comfortable, you recover faster between sessions, and your long runs gradually get longer without feeling harder. You might also notice improved race times or faster splits on tempo days. Trust the process — meaningful fitness gains usually take 4 to 6 weeks to become noticeable.

Yes. When you set up your plan, you tell us your current fitness level and experience. If you're just starting out, the plan will begin with manageable run/walk sessions and build volume slowly so your body can adapt safely. Many of our users created their first-ever structured plan here.

You can create plans for 5K, 10K, half marathon, marathon, or any custom distance. Whether you're aiming for your first finish or a new personal best, the plan will be structured specifically for your chosen distance and target time.

It depends on your goal distance and current fitness. A 5K plan might be 6 to 8 weeks, while a marathon plan could run 12 to 20 weeks or more. The free plan supports up to 30 days of training. The paid plan extends that to 12 months, which is ideal for longer buildups or if your race is further out.

All you need is a good pair of running shoes. A GPS watch or phone app is helpful for tracking pace and distance but not required. The plan doesn't assume access to a track, gym, or any special equipment — all workouts can be done outdoors on roads, trails, or paths.

Yes — light cross-training (cycling, swimming, strength work) on easy or rest days can complement your running. Just be mindful of total training load. If you use the paid plan, you can mention your cross-training activities in your preferences so the plan accounts for them and avoids overloading you.

The free plan gives you one training schedule up to 30 days with basic settings — great for trying it out. The paid plan unlocks plans up to 12 months, full training customization (preferred days, intensity focus, schedule constraints), up to 5 plan adjustments, and export options like Excel, Calendar, and CSV.