Discipline
Running training plans: goals from your first run to a marathon
Choose from 39 goals: your first kilometres, distances of 3–42 km and pace goals. Your plan fits your goal and available days, with a review of every run and adjustments based on watch data. Read more on the AI coach for running page.
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Run 10K in 40:00 in 12 weeks
Training plan to run a 10K faster than 40 minutes: tempo runs, intervals at VO2max pace, and long runs in the right zones.
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Run 10K in 45:00 in 12 weeks
The goal is 4:30 per kilometre and even running to the finish without fading in the last two kilometres.
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Run 10K in 50:00 in 12 weeks
Work towards a 10K pace of 5:00 per kilometre with gradual increases in training volume, tempo intervals and test runs.
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Run 10K in 60:00 in 12 weeks
A first goal for many recreational runners: finish a 10K in under an hour without feeling completely wiped out.
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Run 5 km in 20:00 in 8 weeks
Work on speed and speed endurance: short intervals, tempo runs and a well-planned taper.
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Run 5 km in 25:00 in 8 weeks
A sub-25-minute 5K is a clear and achievable goal if you train systematically three times a week.
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Run 5 km in 30:00 in 8 weeks
We move from jogging to a confident 6:00 per kilometre across the whole distance.
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Run 3 km in 12:00 in 8 weeks
A fitness benchmark that tests your speed and ability to sustain a hard effort: intervals, hill running and proper recovery between hard sessions.
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Run 3 km in 15:00 in 8 weeks
Train to run three kilometres at 5:00 per kilometre, with test runs to track your progress week by week.
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Run 3 km in 18:00 in 8 weeks
A good starting goal for those who have just started running regularly.
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Run a half marathon (21.1 km) in 1:30 in 16 weeks
A pace of 4:15 per kilometre over 21 km takes volume and patience — the plan spreads the load across 12–16 weeks.
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Run a half marathon (21.1 km) in 1:45 in 16 weeks
Half marathon at 5:00 per kilometre: long runs, tempo work and a well-planned taper week before the race.
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Run a half marathon (21.1 km) in 2:00 in 16 weeks
A two-hour half marathon can be a realistic goal for many runners, provided they don't rush their preparation.
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Run a marathon (42.2 km) in 3:00 in 20 weeks
A serious goal for an experienced amateur: marathon pace 4:15, high volume, and precise nutrition work over the distance.
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Run a marathon (42.2 km) in 3:30 in 20 weeks
A marathon at 4:58 per kilometre: the plan balances volume and recovery so you reach the start line healthy.
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Run a marathon (42.2 km) in 4:00 in 20 weeks
Four hours in a marathon is a milestone you reach through systematic preparation, not heroics in the final weeks.
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Run a marathon (42.2 km) in 5:00 in 20 weeks
Finish a marathon at a comfortable pace and enjoy the distance.
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Running: regular workouts for 12 weeks
A personal running coach who knows your workout history and guides you toward your goal week after week.
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Complete a 5 km distance in 8 weeks of preparation
Work towards going from the couch to five kilometres without stopping over 8–10 weeks, building up gradually without overdoing it.
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Complete a 10K distance in 12 weeks of preparation
Your first 10K ever: we build up volume gradually so running stays enjoyable.
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Complete the half marathon distance (21.1 km) in 16 weeks of preparation
Your first half marathon is about patience and a plan, not willpower in the final week.
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Complete the marathon distance (42.2 km) after 24 weeks of training
We guide you through all 42 kilometres: weekly volume, long runs, nutrition on the distance and taper to the race.
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Running: regular workouts for 12 weeks
Start running and keep going beyond the first month: short workouts, clear goals, and responsive feedback.
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Running plan with three workouts per week: 12 weeks of training
Three runs a week is a workable minimum that can still deliver noticeable progress.
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How to run in winter and stay in shape: 12 weeks of preparation
Winter running with all the adjustments for snow, wind and slippery roads — keeping your volume up until spring.
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Morning runs without forcing yourself: 12 weeks of preparation
Fit running into your morning so it doesn't drain your energy for the rest of the day.
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Intervals guided by heart rate zones: 12 weeks of training
Intervals that actually make you faster: the right rep length, pace, and recovery between them.
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Long runs and endurance: 12 weeks of training
The long run is the main workout of the week for an amateur, and it should be done slower than you'd like.
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Tempo running and lactate threshold: 12 weeks of training
Working at anaerobic threshold is the shortest path to improving your race pace.
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Hill running and strength endurance: 12 weeks of preparation
Hill running builds strength without weights and is manageable when the training load is sensibly controlled.
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Treadmill workouts: 12 weeks of training
Take your run indoors when it's dark or icy outside — with the same heart rate zone targets.
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Start running: 30 minutes of continuous easy running in 6 weeks
The first weeks are built on alternating running and walking, not on trying to run as far as you can.
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Run 30 minutes without stopping in 8 weeks
Half an hour of continuous easy running is a clear milestone for a beginner, as long as you don't push the pace.
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Start running regularly after 40: three runs a week in 10 weeks
Age doesn't mean you can't run — it changes what you need from recovery and warm-ups.
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Running after work for busy people: 12 weeks of training
A plan for those who have an hour left for a workout in the evening and not every day.
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Heart rate zone workouts: 12 weeks of training
Let's figure out where your zones actually are and stop running every workout at the same pace.
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12 weeks of regular running with HRV, sleep and recovery taken into account using watch data
We read heart rate variability, sleep and training load from Garmin, COROS and Polar and adjust your plan to your recovery.
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Return to running after a long break: 12 weeks of training
Coming back after a pause of several months: start small and build up based on how you feel.
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Learn to run the second half faster: 12 weeks of training
Pacing across the distance is a skill that saves minutes without a single extra workout.
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