Running training plans
All our free training plans — from 5 km to ultra-trail. Pick your goal.
Marathon training plan — Sub 4 hours
A complete, progressive program to help you reach your sub-4-hour marathon goal
View plan →Get back into running progressively
A tailored program to rediscover the joy of running safely, whatever your past level
View plan →Lose weight by running regularly
A progressive running program for lasting weight loss, without extreme diets or frustration
View plan →Run a 10K in under one hour
A structured training plan to break the symbolic 60-minute barrier for 10K
View plan →Run a half marathon in under 2 hours
A structured 10-week plan to break the 2-hour barrier in the half marathon
View plan →Training plan on your Garmin watch
Export your RunRun plan as a FIT or TCX file and follow every session right on your Garmin watch
View plan →Beginner Running Program: From Zero to 30 Minutes
Start running with a gentle 8-week walk-run program, even if you've never run before
View plan →Your First Half Marathon: Complete Guide & Training Plan
Everything you need to know to prepare, run, and finish your first 21.1 km race
View plan →Trail Running Training Plan: From First Trail to 50K
Prepare your trail race with a structured plan combining elevation, endurance and strength training
View plan →Running Races Calendar 2026: France & Worldwide
Find your next race: marathon, half marathon, 10K, trail and ultra, in France and worldwide
View plan →Interval Training & VO2max: How to Improve Your Running
Understand and integrate speed work into your training to run faster and longer
View plan →Marathon training plan — Sub 3:30
A demanding, structured program to break the 3:30 marathon barrier
View plan →Beginner Half Marathon Program: 10 Weeks to the Finish Line
A gentle, progressive plan to complete your first 21.1 km with no time pressure
View plan →50 km Trail Running Training Plan: Prepare Your First Ultra
A 16-week program to tackle a 50 km ultra-trail with 2000 to 3000 m of elevation gain
View plan →Pre-race checklist: never forget anything on race day
The free tool to calmly prepare for your 10K, half-marathon, marathon or ultra
View plan →My First Marathon: 20-Week Plan to Finish
The free training plan for runners who want to complete their first marathon — no time goal obsession
View plan →Couch to 5K Running Plan: Run 5K Non-Stop in 8 Weeks
The free walk-run program to go from the couch to 5K in just 8 weeks
View plan →Trail Running 20K Training Plan: Your First Mountain Race in 10 Weeks
The free program for road runners who want to discover trail running on 20K
View plan →Running after 40: adapted training plan
The free plan designed for 40-65 year olds who want to run while respecting their body
View plan →Run your first 10K: finish your first race in 8 weeks
The free training plan to go from 30-minute runs to your first official 10K
View plan →Sub-3 hour marathon training plan: 16 weeks
The structured plan to break the 3-hour barrier — threshold, VO2max, progressive long runs over 16 weeks
View plan →Half marathon in 1:30: structured training plan
The 12-week plan to go from 1:40-1:50 to sub-90 minutes with specific sessions at 6:50/mile pace
View plan →Ultra Trail Training Plan 80-100 km: 20-Week Structured Program
A 20-week program to finish an ultra trail like UTMB, Grand Trail des Templiers or Tor des Géants — for trail runners who have already completed 20 to 50 km races
View plan →Run 5km in 20 minutes: the VO2max interval plan
Already running 5km in 22-23 minutes? This 8-week interval training plan gets you to 4:00/km pace with RunRun.
View plan →Running after 50: health-focused training plan
The free plan designed for 50-70 year olds who want to run with enjoyment, free from injury, and built for longevity
View plan →Run 30 minutes without stopping: the plan
Free 8-week walk-jog program to run 30 continuous minutes at your own pace
View plan →10km under 45 minutes — 10-week training plan
Break the 45-minute 10km barrier at 4:30/km pace: complete plan for intermediate runners
View plan →Half marathon 1h45 training plan — 12 weeks
Break the 1:45 half marathon at 5:00/km pace: complete plan for intermediate runners
View plan →Running plan 3 sessions per week — all levels
Make real progress with just 3 training sessions a week: the plan for busy schedules
View plan →Running and strength training
The combined plan to progress faster
View plan →Amsterdam Marathon Training Plan — 16 Weeks to 18 October
The RunRun program for the TCS Amsterdam Marathon on 18 October 2026 — one of the flattest, fastest courses in Europe.
View plan →Training for the TCS New York City Marathon — 14 to 16 Weeks
The RunRun program for the TCS New York City Marathon on 1 November 2026 — five boroughs, legendary bridges, and a finish line in Central Park.
View plan →VMA & VDOT Running Pace Calculator
Enter your most recent race time and instantly get your 5 personalized training paces using Jack Daniels' VDOT method
View plan →5 free training plans — no sign-up required
From beginner 5K to marathon — browse our template plans before creating your personalised programme
View plan →Run a Boston Qualifier: 18-Week AI Marathon Training Plan
An AI plan calibrated to your exact BQ standard — VO2max intervals, threshold sessions and BQ-pace long runs over 18 weeks
View plan →RunRun training plans on your Coros, Suunto or Polar watch
Export your sessions as FIT or TCX files, import them into your GPS watch app in two minutes and run guided — no account connection required
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