Training Plans
Nine free plans from 5K to marathon — complete weekly schedules, no paywall. And unlike the PDF you downloaded last time, these come with a Plan B: get injured and we rebuild your remaining weeks instead of letting the plan fall apart.
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.
Injured? Don't start over.Adapt this plan around an injury
Report what happened and we'll rebuild your remaining weeks — rest, cross-training, a progressive return, and an honest race-day call.
What's hurting?
How bad is it?
Which week of the plan are you in?
Workout log
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Date
Workout type
Distance (mi)
Time
Effort (1-5)
Notes