Your Training Plans

Pick your distance and timeline, then add your age, fitness level, and goal race date for a plan tuned to you. Customize run days, rest day, and long run day — runs and cross-training shift to fit your schedule.

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Couch to 5KSelectedWith Cross-trainingTime-constrained
Couch to 5K · 4 weeks
An aggressive 4-week 5K plan for those who want results fast.
Duration
4 weeks
Total runs
12
Peak week
~9.4 mi
Cross-train
3 days/wk
No experience needed
Sample week (W1)
Fast Start
Accelerated walk-run to build quickly
Mon
Zero to Hero
Run
Tue
Walk-Run Recovery Mix
Cross-train
Wed
Speed Bump Stroll
Run
Thu
Walk-Run Recovery Mix
Cross-train
Fri
Walk-Run Recovery Mix
Cross-train
Sat
Week One Wrap
Run
Sun
Rest
Rest
MonRun
Zero to Hero Warm-Up
Walk 5 min → (Jog 1 min, Walk 2 min) × 5 → Walk 5 min
TueCross-train
Walk-Run Recovery Mix
Ease soreness from walk-run intervals and build base strength
WedRun
Speed Bump Stroll
Walk 5 min → (Jog 1 min, Walk 2 min) × 5 → Walk 5 min
ThuCross-train
Walk-Run Recovery Mix
Ease soreness from walk-run intervals and build base strength
FriCross-train
Walk-Run Recovery Mix
Ease soreness from walk-run intervals and build base strength
SatRun
Week One Wrap Party
Walk 5 min → (Jog 1 min, Walk 2 min) × 5 → Walk 5 min
SunRest
Rest
Complete rest day
Couch to 5KBeginnerWith Cross-trainingTime-constrained
Couch to 5K · 6 weeks
A slightly accelerated 5K plan — ideal if you're active but new to running.
Duration
6 weeks
Total runs
18
Peak week
~10.5 mi
Cross-train
3 days/wk
No experience needed
Couch to 5KBeginnerWith Cross-training
Couch to 5K · 8 weeks
The classic couch-to-5K path with gradual walk-run progressions.
Duration
8 weeks
Total runs
24
Peak week
~10.5 mi
Cross-train
3 days/wk
No experience needed
Half MarathonWith Cross-trainingTime-constrained
Half Marathon · 8 weeks
An accelerated half marathon plan for runners with a solid 5K base.
Duration
8 weeks
Total runs
32
Peak week
~23.5 mi
Cross-train
3 days/wk
Comfortable running 30 minutes continuously
Half MarathonBeginnerWith Cross-training
Half Marathon · 12 weeks
The full half marathon build — gradual mileage increase to 13.1 miles.
Duration
12 weeks
Total runs
48
Peak week
~23.5 mi
Cross-train
3 days/wk
Comfortable running 30 minutes continuously
Full MarathonWith Cross-trainingTime-constrained
Full Marathon · 12 weeks
A compressed marathon plan for experienced half marathoners.
Duration
12 weeks
Total runs
48
Peak week
~37.5 mi
Cross-train
3 days/wk
Completed a half marathon or comfortable running 10+ miles
Full MarathonWith Cross-training
Full Marathon · 14 weeks
The standard marathon build with a 20-mile peak long run.
Duration
14 weeks
Total runs
56
Peak week
~37.5 mi
Cross-train
3 days/wk
Completed a half marathon or comfortable running 10+ miles
Full MarathonBeginnerWith Cross-training
Full Marathon · 16 weeks
An extended marathon build with gentler base weeks and a 22-mile peak.
Duration
16 weeks
Total runs
64
Peak week
~37.5 mi
Cross-train
3 days/wk
Completed a half marathon or comfortable running 10+ miles

3 distances · 8 plan lengths · default schedule: 3 run days + cross-training

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Your Training Plans

Compare plans

Couch to 5K · 4 weeks

Couch to 5K · 6 weeks

Couch to 5K · 8 weeks

Half Marathon · 8 weeks

Half Marathon · 12 weeks

Full Marathon · 12 weeks

Full Marathon · 14 weeks

Full Marathon · 16 weeks

Your plan tracker

Your Training Plans

Compare plans

Couch to 5K · 4 weeks

Couch to 5K · 6 weeks

Couch to 5K · 8 weeks

Half Marathon · 8 weeks

Half Marathon · 12 weeks

Full Marathon · 12 weeks

Full Marathon · 14 weeks

Full Marathon · 16 weeks

Your plan tracker