Start with a plan. Change it when life does.
Choose a complete plan from 5K to marathon. Browse every week for free, and if an injury interrupts the plan, Injury Rescue rebuilds the remaining weeks around a careful return.
Plan library
Distance
Difficulty
Couch to 5K
Run-walk plan for brand-new runners.
Prerequisites: Able to walk 30 minutes comfortably.
8 weeks3 runs/weekPeak 12 miles
Week 1 of 8
- MondayRun/Walk20 minAlternate 1 min run / 2 min walk.
- WednesdayRun/Walk20 minKeep effort conversational.
- SaturdayRun/Walk22 minFinish feeling like you could do more.
Sample Injury RescuePreview a revised schedule after an injury
Choose an issue you are already managing, its current impact, and your place in the plan. This preview adjusts training load; it does not diagnose the problem or replace professional guidance.
Issue being managed
Current training impact
Which week of the plan are you in?
Finish the race kit
Use your plan to calculate pace, fuel, and music for the work ahead.
How to choose the right running plan
Match the plan to your last four weeks of running, not the runner you plan to become. If you're running 15 miles a week now, a plan that starts at 25 will hurt you by week three.
- 5K plans: 6–10 weeks, 3–4 runs per week. The best first-race distance.
- 10K plans: 8–10 weeks. Adds one quality workout per week.
- Half marathon plans: 10–14 weeks. The long run becomes the anchor of your week.
- Marathon plans: 16–20 weeks. Consistency beats any single workout.
What if I miss a week?
Don't make up the miles. That's how a missed week becomes a missed month. Rejoin the plan where the calendar says you are and downgrade the next hard workout. Hurt, or missed more than two weeks? That's what Injury Rescue is built for: it rebuilds the remaining schedule instead of pretending nothing happened.