FREE 5K, 10K, HALF & FULL MARATHON RUNNING PLAN GENERATOR
Intro to the Running Plan Generator
Running Plan Generator – Create your free, personalized training schedule based on your race goals, starting distance, and availability. Whether you're preparing for your first 5K, 10K, half marathon, or marathon, this tool adapts to your needs to help you train smarter. Your custom plan includes a balanced mix of easy runs, long runs, speed workouts, and recovery runs to boost performance and prevent injury.
I built this running plan generator because I got tired of using generic PDFs or generators that didn't fit my training schedule. As a runner, I wanted to create something flexible, personalized, and actually helpful, without having to pay for it. This tool is my way of giving back to the running community.
2,000+ Plans Generated | Built for runners
Free vs Premium Features
Free Plan
$0
- Personalized plan generation
- Save to account
- Can’t edit after generation
- No progress tracking & statistics
- No PDF download for offline view
Premium Plan
$4.99
- Access to drag and drop plan editor
- Premium PDF Download
- Run customization
- Progress tracking
- Mark workouts as done or missed
- Plan Statistics
- Calendar export
- Access from any device from your Premium Dashboard
Running Tools & Calculators to Support the Running Plan Generator
Take your training to the next level with these free tools. Whether you're calculating pace, estimating race time, or dialing in heart rate zones, these tools are designed to help you train smarter and race stronger.
Pace Calculator
Convert between pace, speed, and time in kilometers or miles. Plan your runs and races with clarity.
Use Pace CalculatorRace Time Predictor
Estimate your race finish time using Riegel’s formula based on a recent result. Great for realistic goal setting.
Predict Race TimeHeart Rate Zones
Calculate your personalized heart rate training zones based on resting and max heart rate — or let us estimate it for you.
Find Heart ZonesTraining Plans by Distance
Marathon Training Plan
Running a marathon takes real commitment. Training usually means building up consistent mileage over many weeks, with weekly totals often landing between 60 and 100 kilometers (40 to 60 miles). Long runs typically grow to around 29 to 35 kilometers (18 to 22 miles), which is what really prepares you for the demands of completing the 42.2 kilometers (26.2 miles) on race day. Along the way, most plans include a mix of steady running, tempo work, and some interval training to keep the legs sharp. I’d recommend setting aside 14 to 20 weeks for proper preparation, which gives you the time to build endurance gradually and avoid overdoing it too quickly. Ready to create your marathon plan?
View Marathon Training Plan Details
- Train 4-6 days per week for optimal preparation
- Allow 14-20 weeks to build endurance safely
- Build weekly mileage to 60-100 km (40-60 miles)
- Long runs should reach 29-35 km (18-22 miles)
- Include tempo runs and interval training
- Prioritize recovery and injury prevention
Not doing enough long runs. Many runners focus too much on speed work and neglect the long run, which is important for marathon training. Your body needs to adapt to running for extended periods, and nothing prepares you better than consistent long runs.
Half Marathon Training Plan
The half marathon sits right in between endurance and speed. It’s long enough to feel like a real challenge, but not so overwhelming that it takes over your whole life. A good plan usually builds toward long runs of around 16 to 20 kilometers (10 to 12 miles), with weekly mileage landing somewhere in the 40 to 80 kilometer range (25 to 50 miles) depending on experience. Workouts often mix steady distance with tempo runs and a bit of interval training to sharpen up race pace. I’d suggest giving yourself 12 to 16 weeks to prepare properly, which gives enough time to build endurance without rushing the process. Start building your half marathon plan here.
View Half Marathon Training Plan Details
- Run 3-6 days per week depending on experience
- Plan for 12-16 weeks of training
- Target 40-80 km (25-50 miles) weekly mileage
- Long runs should reach 16-19 km (10-12 miles)
- Balance endurance building with moderate speed work
- Include tempo runs to improve lactate threshold
Focusing too much on speed work. While speed is important, the half marathon is primarily an endurance event. Many runners get caught up in interval and tempo training and neglect the long runs and and easy runs that build the endurance needed for half marathon.
10K Training Plan
The 10K is a great distance for learning how to balance endurance with speed. A good plan usually means running around 24 to 56 kilometers (15 to 35 miles) per week, but the real focus is on the faster sessions. Tempo runs and interval workouts are what make the biggest difference here, helping you improve your running economy and hold a strong pace for longer stretches. Easy runs still play a role for recovery and base fitness, but the speed work is what sharpens you for race day. I’d recommend setting aside 8 to 12 weeks to prepare so the workouts build gradually without overloading you. Build your 10K training plan now.
View 10K Training Plan Details
- Train 3-5 days per week for best results
- Allow 8-12 weeks for proper preparation
- Build to 24-56 km (15-35 miles) weekly
- Emphasize tempo runs and interval training
- Focus on lactate threshold improvement
Doing too little sustained tempo efforts. Many runners focus on short intervals but neglect tempo runs at their 10K race pace. These sustained efforts are crucial for teaching your body to handle the specific demands of the 10K distance.
5K Training Plan
The 5K might be short, but it demands plenty of speed work and a good amount of grit. Training often falls in the range of 20 to 40 kilometers (12 to 25 miles) per week, with the emphasis on interval sessions and tempo runs that push you out of your comfort zone. These workouts are what prepare you to handle the intensity of racing hard from start to finish. It’s a distance that works well for beginners aiming to complete their first event, but also for experienced runners looking to sharpen up their speed. I’d recommend giving yourself 6 to 10 weeks to prepare so the progression has enough structure without dragging on. Create your 5K training plan here.
View 5K Training Plan Details
- Run 2-4 days per week depending on experience
- Plan for 6-10 weeks of training
- Target 20-40 km (12-25 miles) weekly mileage
- Prioritize interval training and tempo runs
- Focus on improving running economy
Focusing too little on interval training. The 5K is a speed event, and many runners spend too much time on easy runs. You need regular interval sessions to develop the speed and mental toughness required to maintain a challenging pace for the full 3.1 miles.
Gear I Use That Supports Training
Polar Pacer GPS Watch – My training watch. Lightweight, accurate, and reliable even for ultramarathons.Puma Velocity Nitro 3 – My go-to daily running shoes. Comfortable, responsive, and great for everything from easy runs to speedwork.
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