Free Personalized Running Plan Generator for 5K, 10K, Half & Marathon

Create a free personalized running plan based on your race goal, experience level, and weekly availability.

How the Running Plan Generator Works

Select your race and Goals Choose 5K, 10K, half marathon, or marathon and set your goals.

Customize your schedule Pick your avaailable training days and long run day and add strength training.

Get your running plan A balanced running plan with easy runs, workouts, long runs, and recovery.

Race Configuration

Select Your Race Distance:

Select Your Preferred Unit:

Enter Your Custom Race Distance:

Enter a distance between 5 and 42.2 kilometers

Choose Your Training Period:

Weeks Until Race:

Race Day:

Training Goals

Running Experience Level:

Not sure about your goal time? Try the Race Time Predictor .

Goal Time:

Pace: 0:00

Starting Distance in Week 1:

Suggested: Select weeks first

Training Schedule

Select Your Training Days (2-7 days):

Selected Training Days: 0

Select Your Long Run Day:

Strength Training

Include strength training? (Recommended 2-3 sessions per week)

No Yes

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Important Note: The plan being generated is customized based on your selected running experience level and race goals. Beginners will see lower starting distances and simplified workouts, while advanced runners will get higher volume and more challenging sessions! The starting distance suggestions automatically adjust based on your experience level.

No use of AI: Our plans are built on a carefully designed algorithm based on proven training principles to maintain consistency.

🔗 Liked your plan? Share it to help more runners find the right training for them!

Why I Built This Running Plan Generator

I built this running plan generator after getting frustrated with generic PDF plans and rigid tools that never quite fit my training schedule. As a runner myself, I wanted something flexible, personal, and actually useful in day-to-day training. Something that can be used to create beginner running plans to advanced running plans. This tool is my way of giving something back to the running community. [Read my story →]

Your custom plan follows a periodized structure and includes a balanced mix of easy runs, long runs, speed workouts, and recovery runs to boost performance and reduce injury risk. Training load and intensity progress through base, build, peak, and taper phases instead of increasing randomly.

Whether you're preparing for your first 5K, 10K, half marathon, or marathon, this tool adapts to your needs to help you prepare for your next race. To improve your plan even further I reccomend reading 5 Ways to make your running plan more effective. To stay motivated you can join a local runclub, you can find a club near you in our Run Club Directory.

If you are not sure yet what kind of plan you need you can take this quiz quick to determine what type of plan will fit you best: What Running Plan do I need?

What Runners Are Saying

"Yearroundrunning is one of the first generators that provides a plan that is both realistic and fitting to every runners' ability and goals. Not only can it be fully customized to training availability, it will also give an achievable plan for any given period, preventing overreaching and letting athletes get most out of the remaining time leading up to a race."

Mees de Ridder 2:20 Marathoner

"Started running this year and couldn’t even do 4km. Used YearRoundRunning for some structure with intervals, speed and long runs. Ended up finishing the Dam tot Damloop (16km) at 4:58/km avg. Huge achievement for me. The plan really helped me stay consistent. Simple to use, keeps you on track. Only thing is you still gotta listen to your body and sometimes move stuff around, which the tool can provide for and help with. Overall really good tool if you want to improve."

Nick Goldebeld 16km Finisher, Currently training for half marathon

"I ran my second half marathon yesterday and achieved a 10 minute PB of 1:55, which was so much faster than I expected! It was all thanks to my yearroundrunning training plan, which pushed me harder than I would have pushed myself. Thank you so much for building such a wonderful platform and for making it so affordable. I will be starting my next training plan with you for a 5km PB as soon as I have recovered!"

Ciara M. Half Marathon Finisher

Our plans are general training guidance, not medical advice. Use at your own risk.

What This Running Plan Generator Creates

Every plan is a full week-by-week schedule with a target pace range and heart rate zone for each run, built around your goal race, goal time and the exact days you can train.

Plans You Can Build

Race distances, plan lengths and weekly structure supported by the generator
Race distance	Plan length	Reccomended Runs per week	Sessions included
5K training plan	3–24 weeks	2–5 days	Easy runs, intervals, tempo runs, recovery run, long run
10K training plan	4–24 weeks	3–5 days	Easy runs, intervals, tempo runs, recovery run, long run
Half marathon plan	6–24 weeks	3–6 days	Easy and recovery runs, tempo, intervals, long runs with race pace blocks
Marathon plan	8–24 weeks	4–7 days	Easy and recovery runs, tempo, intervals, long runs with race pace blocks

Example: 18-Week Beginner Marathon Plan (4:30 Goal)

Below is real output from the generator: a beginner running four days a week, building from 20 km in Week 1 to 55 km in Week 16 before tapering. Plans progress through a base phase (easy, recovery and long runs), a build phase (tempo runs and intervals added), a peak phase (long runs with marathon-pace segments) and a taper, with a lighter recovery week roughly every fourth week.

→ Swipe the table sideways to see the full week

Four sample weeks: base, build, peak and race week, with pace ranges and HR zones
Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1Base phase20 km	Rest	Recovery Run 4 km7:28–7:48 min/km (HR Zone 1–2)	Easy Run 2 km7:06–7:26 min/km (HR Zone 2)	Rest	Easy Run 4 km7:06–7:26 min/km (HR Zone 2)	Rest	Long Run 10 km7:21–7:36 min/km (HR Zone 2–3)
Week 9Build phase34 km	Rest	Recovery Run 6 km7:21–7:41 min/km (HR Zone 1–2)	Tempo Run 4 km6:20–6:30 min/km. Warm up, then the suggested distance at tempo pace (HR Zone 3–4)	Rest	Easy Run 8 km7:03–7:23 min/km (HR Zone 2)	Rest	Long Run 16 km7:11–7:26 min/km (HR Zone 2–3)
Week 16Peak phase55 km	Rest	Recovery Run 10 km7:15–7:35 min/km (HR Zone 1–2)	Interval Run 5 km5:25–5:35 min/km. Warm up, then 3–5 x 6–7 min repeats with 90 sec jogs between (HR Zone 4–5)	Rest	Easy Run 14 km7:00–7:20 min/km. Finish with 6–8 x 20–30 sec strides (HR Zone 2)	Rest	Long Run 26 km7:02–7:17 min/km. Last 8–10 km at marathon pace (HR Zone 2–3)
Week 18Race week13 km + race	Rest	Easy Run 4 km7:00–7:20 min/km (HR Zone 2)	Easy Run 3 km7:00–7:20 min/km (HR Zone 2)	Rest	Easy Run 3 km7:00–7:20 min/km (HR Zone 2)	Shakeout Run 3 kmEasy, with a few short strides at race pace	Race Day 42.2 km6:24 min/km target pace — a 4:30 marathon

Your generated plan includes all 18 weeks day by day, with distances and paces recalculated for your own goal time.

Run Types in Your Plan

Recovery runs flush out fatigue, easy runs build the aerobic base, long runs develop endurance, tempo runs train a comfortably hard effort and intervals sharpen speed. Learn how to run each one in our running guides.

Easy runs Long runs Tempo runs Interval workouts Recovery runs

Build the same phase-based structure for your own 5K, 10K, half marathon or marathon goal — free, in under a minute.

Build my free running plan

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, planning race-day fueling, or dialing in heart rate zones, these tools are designed to help you train smarter and race stronger.

Pace Calculator

Convert pace, speed, and time in km or miles.

Use Pace Calculator

Race Time Predictor

Estimate finish time from a recent race (Riegel).

Predict Race Time

Heart Rate Zones

Training zones from resting and max heart rate.

Find Heart Zones

VO2 Max Calculator

VDOT, Cooper, HR ratio, or Rockport walk test.

Estimate VO2 Max

Race Pace Calculator

Negative splits and per-km/mile charts for 5K–marathon.

Plan Race Splits

Calories Burned

MET-based burn from weight, distance, pace, terrain.

Calculate Calories

Running Fueling

Carbs, fluid, sodium, caffeine; timeline & free PDF.

Build Fueling Plan

Couch to 5K Generator

Personalised walk-to-run plan from zero to your first 5K.

Build My C25K Plan

Running 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?

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.

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.

5K Training Plan

The 5K might be short, but it demands plenty of speed work and a good amount of training to improve our time. 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 beat their PR. 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.

Frequently Asked Questions

Get answers to common questions about our running plan generator and training plans.

How does the running plan generator work? +

Our running plan generator creates a personalized training plan based on your race distance, target time, available training days, and current fitness level. Our custom designed algorithm then goes to work to create the perfect running plan for you

What distances can I create training plans for? +

You can create training plans for 5K, 10K, half marathon (13.1 miles), and full marathon (26.2 miles) distances. Each plan is customized based on your target race time and training schedule.

Can I customize my training days? +

Yes! You can select which days of the week you want to train, and our generator will create a plan that fits your schedule. You can choose from 2 to 7 training days per week, and you'll also select which day you prefer for your long run.

Is the free plan generator limited? +

The free plan generator provides a complete, functional training plan. Premium plan upgrades offer additional features like adaptive plan changes when you miss runs, plan editing, progress tracking, strength training integration, and advanced customization options. You can always upgrade to premium after saving your plan to your account for enhanced features.

Do I need running experience to use the generator? +

No! Our generator is designed for runners of all levels, from beginners to experienced athletes. You'll select your running level (beginner, intermediate, or advanced), and the plan will be tailored accordingly. Beginners can start with shorter distances and gradually build up.

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