Free Training Plans
Browse our sample plans to get started. Want something built around your fitness, schedule, and goals? Upgrade to Pro.
Couch to 5K
From zero to your first 5K in 8 weeks
A gentle 8-week plan that takes you from little or no running to completing a full 5K. Uses a walk/run approach in the early weeks and gradually builds to continuous running.
View planBeginner 10K
Your first 10K in 8 weeks
An 8-week plan for runners who can comfortably run 5K and want to step up to 10K. Three runs per week with a gradual long run build-up.
View planHalf Marathon
12-week plan for intermediate runners
A 12-week half marathon plan with 4 runs per week. Includes easy runs, a weekly tempo or interval session, and a progressive long run building to 18km.
View planMarathon
16-week plan for intermediate runners
A 16-week marathon plan with 4 runs per week. Progressive long run up to 35km, weekly quality session, and a proper 3-week taper. Designed for runners targeting 3:30-4:30.
View plan5K PB — Sub 25:00
6-week speed block to break 25 minutes
A focused 6-week block to sharpen your speed and break 25 minutes for 5K. Includes interval sessions, tempo runs, and easy recovery. Assumes a current 5K of around 26-28 minutes.
View planNeed a plan built for you?
These sample plans are a great starting point — but they're not personalised. With RunSplit Pro, our AI builds a plan around your current fitness, available training days, race goal, and schedule.
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