Looking for a half marathon training plan? Want to try to do your first Ironman this year? Trying to PR in the 10K? No matter what race distance you’re hoping to tackle this year, I’ve got tons of free running and triathlon training plans for you!
On the blog over the last few years, I’ve been gradually posting lots of helpful free training plans across multiple race distances and types. I finally realized it would make sense to add them all to one organized list here.
This page will be kept updated with new training plans as I post them, so come back and check it out regularly. Also, if you are hoping for a training plan for a race distance or training level that you don’t currently see – let me know! I have a bunch that I’m currently working on but am always looking for new ideas to develop and add to the list.
Be sure to bookmark or pin to refer to later (just hover over the image below to pin it!), so you can access any of these with a simple click!
Free Running Training Plans
Disclaimer: For informational purposes only. Consult your doctor prior to beginning any new exercise program.
Just Getting Started
- 12 Week Run/Walk Plan (beginner) – If you’re just getting started and don’t have a particular race in mind, this is the plan to start with. It’s a 12 week run/walk interval plan that’s included in our guide to jogging for beginners. This will help get you from a base of walking to being able to jog for 25 minutes straight.
1 Mile Training Plans
- 6 week Faster mile training plan (intermediate/advanced) – Learn how to speed up your mile time by incorporating track workouts and hills in this six week plan. Note that you should have at least 4-6 months of running history with no injuries to start this plan.
5K Training Plans
- 12 week Sub 30-minute 5K Training Plan (beginner to intermediate) – This is not meant for first time runners, but really for that segue from beginner to trying to hit a certain time goal. There’s dedicated speed work in this plan to help you shave a few minutes off your 5K time to finally break 30 minutes. You should be running consistently for the last several months prior to starting this plan.
- 8 week Beginner 5K Training Plan (beginner) – This is a great plan if you are brand new to running! It uses run/walk intervals over specified distances to successfully get you crossing the finish line of your first 5K.
- 8 Week Intermediate 5K Training Plan (intermediate) – This is an excellent option for someone that has consistent running history but wants structured training to shave a little time off their 5K race. You should have at least 4-6 months of running history with no injury to start this plan.
- 6 Week 5K Training Plan (beginner) – This is somewhat similar to the 8 week 5K plan, but focuses on a particular number of intervals rather than distance. It’s a nice option for those who don’t like feeling pressured by a distance guideline. It also provides options for training with a weighted vest for 5K races where carrying a weight is an option.
- 4 Week 5K Training Plan (beginner) – Got a 5K that’s a month away? This plan will help beginner runners cross the finish line! It includes four runs per week, two of which are run-walk intervals and two are runs by distance. You can always add in walking breaks as needed.
- 3 Week 5K Training Plan (beginner) – If you are toying with the idea of doing a last minute 5K, but don’t feel super confident quite yet – go ahead and check out this training plan. It’s perfect for those with a base fitness level of being able to walk or run a bit, but want a structured run/walk training plan. This isn’t a PR plan; it’s a get you to the finish plan!
8K (5 Mile) Training Plans
- Beginner 8K (5 mile) Training Plan – This plan is 8 weeks long and gradually builds from runs in the 1.5-2 mile range at the start, up to the 5 mile race at the end. It’s ideal for newer runners and includes just 3 runs per week.
- Intermediate 8K Training Plan – This plan features 5 runs per week – 3 easy short(er) runs, 1 long run, and 1 speed day featuring either tempo or track workouts. To start this plan, you should be able to run 3 miles and have been running for a few months without injury.
10K Training Plans
- 12 week 10K training plan (beginner) – Just getting started with running? This is the plan for you. Over 12 weeks, you’ll go from running 1-2 miles all the way up to being able to complete a 10K. The plan includes 3 workouts each week, and has no speedwork. It’s ideal for beginners.
- 8 week 10K training plan (beginner) – This is a great plan for those of you who feel comfortable running 2-3 miles, but want to kick things up a notch and tackle a 10K race in two months. The plan includes 5 workouts a week (though 2 of them are optional) – 2 easy runs, 1 long run, 1 recovery run (optional), and 1 cross training day (optional).
- 6 week 10K training plan (beginner to intermediate) – This plan is great for those who have been consistently running for a few months, but want to start adding a little speedwork into the mix. It’s a 6-week plan that includes 4 days of running per week – 2 short runs, 1 speed work day, and 1 long run.
- 6 week intermediate 10K training plan (intermediate) – This is a good program for runners with a solid running base that want structured training for a 10K. It includes 5 workouts per week – 2 short runs, 1 speed work day, 1 long run, and 1 easy recovery run.
- 4 week 10K training plans (beginner and intermediate) – There are three different plans in this post. Plan 1 is geared towards new runners and focuses only on easy, conversational paced running. Plan 2 is geared towards beginner runners with some running history and adds tempo runs to the mix. Plan 3 is geared towards intermediate runners and includes both tempo runs and track workouts.
15K Training Plans
- 15K training plan (beginner) – A 15K is approximately 9.3 miles, so it’s a fun middle-of-the-road distance to train for – more than a 10K, but less than a half marathon! If you can currently run 2 miles, this is a good training plan to use. You’ll train 3 days per week – two shorter runs and one longer run.
10 Mile Training Plans
- 10 mile training plan (beginner to intermediate) – If you’re looking to do a 10 mile race, try this 12 week plan. You should be able to run (or run/walk) about 3 miles as a base fitness level to start. The plan offers beginner and intermediate options. Beginners will run 3-4 days per week with no speedwork, while intermediate runners will complete 4 workouts per week which include 1 speedwork day.
Half Marathon Training Plans
- 20 week half marathon training plan (beginner) – This is the most popular training plan on the blog! It’s essentially the “couch to half marathon” kind of training schedule. Your weekly long runs start at just 2 miles, and by the end of 20 weeks, you’ll be able to tackle a half marathon. You’ll train 3 days per week with no speedwork needed – this plan is all about consistency and building an aerobic base.
- 12 week half marathon training plan (beginner) – Can you run about 3-4 miles comfortably right now? If so, then you can use this training plan to get ready for a half marathon in just 3 months! The schedule includes three weekly runs with no speedwork required.
- Sub 2 hour half marathon training plan – 12 weeks (intermediate to advanced) – Are you hoping to knock out your half marathon in under 2 hours? Meet your time goal with this sub 2 hour plan! You’ll run 5 days a week – 1 easy run, 1 speed work day, 1 variable workout, 1 long run day, and 1 recovery run. You should be able to be comfortable running at a 9:09 pace for short distances and have a base of at least 15 miles per week to start this plan.
- 8 week half marathon training plan (beginner to intermediate) – If you’ve got two months to put in some solid work, you can knock out a great half marathon time with this plan. It’s a nice option between the beginner and intermediate levels. You’ll train 4 days per week, including 2 easy runs, 1 long run, and 1 speed work day.
- 6 week half marathon training plan (intermediate) – Have you been running consistently and spotted a last minute race you want to train for? This plan might be a great option. It’s designed for runners looking to do their first half marathon but who have been consistently running for 6 months, or runners looking to improve upon their previous half marathon time but are training in a condensed time frame. You should be able to run 8-10 miles comfortably before starting this plan.
- 4 week half marathon training plan (intermediate; two plan options – run + strength or run-only) – If you’re really in a bind for a last minute race, you’ll definitely want to check out this plan. While I don’t recommend jumping into a race with only one month to train, as long as you’ve been running regularly and don’t have any injuries, you can try using this structured plan to help you get ready for the event. There are two plan options available; a run + strength plan that’s great for those who regularly incorporate resistance training, and a run-only plan for those who don’t do strength training.
Marathon Training Plans
- 6 month marathon training plan (beginner to intermediate) – One of the biggest shortcomings to a lot of free marathon training plans is that they jump into lengthy, high intensity training too quick. If you’re a beginner, that’s a recipe for injury. This 6-month plan takes things slow and steady, helping you to train for your first marathon! This plan is also great for experienced runners that just want some structured training for their next race. You’ll run 4 days per week – 2 short runs, 1 long run, and 1 variable run (speed work or mid-week long run).
- 20 week marathon training plan (beginner to intermediate) – This is similar to the 6 month plan above but is just a bit more condensed – it’s a great place to start if you can currently do 4 miles comfortably. You’ll run 4 days per week – 2 short runs, 1 long run, and 1 variable run (speed work or mid-week long run).
- 16 week marathon training plan (beginner to intermediate) – This free marathon training plan is designed for runners who have been exercising regularly, but are looking to do their first marathon – or experienced runners who want a simple training plan for a marathon (but who aren’t looking to crush a PR time goal). You’ll run 4 days per week – 2 short runs, 1 long run, and 1 speed work day at the track. The speed work in this plan is a bit more intense than the 6 month or 20 week plans above.
- 12 week marathon training plan (intermediate) – You’re a regular runner (at least 25 miles per week) and you’ve spotted a 26.2 race in a couple months – what should you do? Try this 12 week marathon training plan! It’s designed to get you from a solid base to peak marathon condition in 12 weeks, with 5 runs per week.
- Sub 4 Hour Marathon Training Plan (intermediate/advanced) – If you’ve done a marathon before and it’s been over 4 hours, or if you’ve done a few halves and have got a 4 hour full in your sights – this is the plan for you. It’s a challenging but doable training plan that will have you knocking the sub-4 goal off your bucket list!
Ultramarathon Training Plans
- 50K Training Plan (beginner) – If you’re thinking about doing your first ultramarathon with a goal of just crossing the finish line, this is the plan for you. This is an 18 week plan. There are five runs per week – two easy runs, one speedwork or hill workout, one long run, and one recovery run.
Free Triathlon Training Plans
Disclaimer: For informational purposes only. Consult your doctor prior to beginning any new exercise program.
Sprint Triathlon Training Plans
- 12 week sprint triathlon training plan (beginner) – This training schedule is ideal for any of you who are looking to do your very first triathlon! You’ll spend 12 weeks swimming twice a week, biking twice a week, and running twice a week. This plan is more about consistency than speed, and is ideal for those new to the sport.
- Intermediate sprint tri training plan (intermediate) – If you’ve already done a sprint triathlon and want a more structured plan to improve your time, try this intermediate training plan. Over 20 weeks you’ll improve your skills related to all three disciplines and get ready for a faster race day. The plan includes 6-7 workouts per week.
- Advanced sprint triathlon training plan (advanced) – Ready for the next level of training? This advanced plan is perfect for experienced athletes looking to PR. You’ll do 9-10 workouts per week over the 20 weeks in this plan.
Olympic Triathlon Training Plans
- 16 Week Beginner Olympic Tri training plan (beginner) – Whether you’ve already dabbled in sprint distance races, or you’re looking to jump head first into your triathlon forte with an Olympic distance – this is a great plan for you. This plan includes six workouts per week- two swim workouts, two bike workouts, and two run workouts. You should be regularly exercising at least 2 hours per week to start this plan.
- 12 Week Olympic Triathlon Training Plan (beginner to intermediate) – This 12 week plan includes six workouts per week – two swim workouts, two bike workouts, and two run workouts. It includes a little more interval training than some of our longer beginner plans, but is definitely feasible for the beginner to intermediate crowd.
Half Ironman Training Plans
- 20 Week Beginner Half Ironman Training Plan (beginner to intermediate) – This 20 week plan is heavily grounded in bike and run work, with just enough swimming practice to get you comfortable with that portion of the race. Since most of the race is out of the water, this plan will help maximize your efforts during training so that you cross the finish line of your first 70.3 successfully.
Ironman Training Plans
- 36 Week Beginner Ironman Plan (beginner to intermediate) – I had a hard time classifying this one, because really – how “beginner” is it to do a FULL Ironman race?! But really, this is a super gradual 8-month training plan. If you’re regularly exercising about 4 hours per week, can swim 1500 yards/meters, and can run and bike at least 30 minutes each – you are ready to jump into this plan.