Free running training plan.
Every run has a reason.
From your first 5K to a marathon, with real paces from your own race times. It adapts to how you slept and what you actually ran.
A real week · Half marathon · Week 10 of 18 · Build
What a week looks like.
About 5.5 hours · adjusts to the days you have
- MONRestRecovery counts too
- TUECruise intervals45 min · 4 × 6 min, 60 s jog
- WEDEasy run63 min · conversational
- THUTempo run46 min · 20 min continuous tempo
- FRIEasy run63 min · conversational
- SATRestRecovery counts too
- SUNLong run1 h 50 · steady, about 10 mi
Built for how runners actually train.
Paces from your own races
Give it a recent race time and every session gets a real pace range: easy, tempo and intervals. No lab test, no guessing.
It rewrites itself
Miss a run and the week is rebuilt around what you actually did. Connect Oura, WHOOP or Apple Health and a bad night eases the day's hard session.
A race-day plan
Set a target time and race week brings splits, an even-effort strategy and a fueling plan, so the first mile is not a guess.
Pick your raceChoose the race. The plan counts back from race day.
Course, climate and date go into the plan, so the taper lands on the right weekend.
Browse all race plans →- TCS New York City MarathonNew York, NY · November 1, 2026 · MarathonPlan →
- CNO Financial Indianapolis Monumental MarathonIndianapolis, IN · November 7, 2026 · MarathonPlan →
- Novant Health Charlotte MarathonCharlotte, NC · November 14, 2026 · Half marathonPlan →
Running questions
How many days a week do I need to run?
Three well-planned days are enough to finish a half marathon. Four or five give you more easy volume and usually faster progress. Tell the builder the days you actually have and the week is built around them.
Do I need a watch or a heart rate monitor?
No. Sessions are written as pace ranges from your race times, or as effort out of 10 if you have none. Connect Strava, Apple Health or another device later and the plan starts reading what you actually ran.
Can it check my running form?
Yes. Film a few seconds of yourself running on your phone and the form analysis points out what to work on. Running form analysis is live today; cycling and swimming are in beta.
