Running Training Plans
5K to Marathon
Personalised running programmes built around your current fitness, weekly schedule, and target race. Progressive, periodised, and designed to get you to the start line healthy and ready.
Pick your distance
We generate the right structure for your target race — duration, volume, and intensity all calibrated accordingly.
5K
Duration: up to 8 weeks
Focus: Speed and aerobic base
Training: 3–4 runs/week
First timers and those chasing a PB
10K
Duration: 8–12 weeks
Focus: Threshold development + tempo
Training: 4 runs/week
Runners ready to step up from 5K
Half Marathon
Duration: 10–16 weeks
Focus: Long run endurance + race pace work
Training: 4–5 runs/week
Runners targeting their first or fastest half
Marathon
Duration: 16–20 weeks
Focus: High volume base + marathon pace
Training: 5 runs/week
Committed runners ready for the full distance
Every run has a purpose
Generic plans repeat the same runs every week. Periodised plans sequence different run types at the right time.
Easy Runs
The foundation of your plan. Conversational pace, building aerobic base and recovery capacity without taxing your body.
Tempo Runs
Comfortably hard efforts that push your lactate threshold — the single biggest lever for improving race pace.
Intervals
Short, sharp efforts with recovery. Builds speed, improves running economy, and raises VO2max.
Long Runs
The weekly cornerstone. Progressive long runs build endurance and mental toughness for race day.
Strides
Short 20-second accelerations added after easy runs. Improve form and neuromuscular coordination without adding fatigue.
Recovery Runs
Very easy runs the day after a hard session. Promotes blood flow and recovery while keeping your mileage consistent.
Combine with strength training
Research consistently shows that strength training improves running economy — meaning you run faster for the same effort. We can pair your running plan with a complementary strength programme, scheduling your hard runs and hard lifts on different days automatically.
–8%
Injury rate reduction with regular strength work
+4%
Running economy improvement from 8 weeks of strength
2×/wk
Optimal strength frequency alongside 4+ run days
Frequently asked questions
Can I use this for any race distance?
Yes. We build plans for 5K, 10K, half marathon, and full marathon. Tell us your target race (and date if you have one) and we'll structure the plan around it — base phase, build phase, and a taper if relevant.
I'm a complete beginner. Can I still use this?
Absolutely. Beginners get a run/walk programme that builds safely to continuous running. We start where you are, not where some average athlete is. The goal is to reach your finish line without getting injured.
Can I add strength training to my running plan?
Yes — and we recommend it. You can run multiple plans simultaneously. Many of our runners pair their running programme with a strength plan, and we balance the load between the two so your legs aren't wrecked on key session days.
How does the app know what pace to prescribe?
During onboarding you tell us your current best recent run time (e.g. a recent parkrun time). We use that to set your training zones. As you log sessions over time, the plan adapts.
What if I miss a session or can't complete a long run?
The coach chat is there for exactly this. Tell it what happened, and it can reschedule the missed session, adjust the week's load, or modify the plan going forward. You can also skip days directly in the app.
Get your running plan free
8 weeks of personalised running programming. No credit card required.