Running Plan Generator
Couch to 5K, 10K, half and marathon training plans.
About this tool
Choose Couch to 5K or a race goal, the weeks you have, runs per week, experience and your current longest run, and get a week-by-week plan with dates that you can tick off and print, in km or miles.
How the plans are built
Most training plans follow the same principles, which this generator applies. Gradual build: the long run grows steadily from your current longest run towards a peak of about 8 km for a faster 5K, 14 km for 10K, 19 km for a half marathon and 32 km for a marathon. Recovery: every fourth week is a cutback week with a shorter long run, so your body can absorb the training. Taper: the final one to three weeks reduce volume so you arrive fresh, and race week ends with an easy shakeout before the race. Most running should be easy, at a pace where you can talk; intermediate runners get one quality session a week, alternating intervals at race pace and tempo runs at a comfortably hard effort. Couch to 5K follows the popular nine-week run/walk progression, from 60-second jogs to 30 minutes of continuous running, three times a week. Pick a start Monday to get dates, switch between km and miles, tick off runs and print the plan. Honest limits: plans are general, not personal coaching; repeat a week whenever you need to, take an extra rest day if something hurts, and check with a doctor before starting if you have a health condition. The pace calculator and the race time predictor are related.
Frequently asked questions
How long does it take to train for a half marathon?
Usually 10 to 16 weeks for someone already running about 30 minutes a few times a week.
What is a cutback week?
An easier week, here every fourth week, with a shorter long run so your body can recover and adapt.
What is Couch to 5K?
A nine-week beginner programme of three run/walk sessions a week that builds up to 30 minutes of running.
Can I see the plan in miles?
Yes. Switch the units to miles and every distance updates.
Where is my data stored?
Only in this browser on this device. There is no account, nothing is sent anywhere, and Clear all deletes it; export a copy before clearing browser data or changing device.