What Running Plan Do I Need?
Choosing the right running plan depends on where you are now, what you're training for, and how much time you have. Whether you're deciding between a beginner 5K plan, a 10K training plan, a half marathon programme or a marathon build-up, this quick running plan finder helps you match your goal to the right type of plan — so you can skip the guesswork and start training with confidence.
Answer a few questions and we'll recommend the type of running plan that fits you best.
What are you training for?
Where are you now as a runner?
How many days per week can you run?
How much time do you have to train?
How to Choose the Right Running Plan
The best running plan is the one that matches where you are right now — not just where you want to be. A plan that's too ambitious leads to burnout and injury. A plan that's too easy won't prepare you for race day. Here's what matters most when choosing.
Your Current Level Matters More Than Your Goal
A runner who can comfortably cover 5K needs a different half marathon plan than someone who already runs 40 km a week. Your starting fitness determines how aggressively a plan can build — not the race distance alone.
Your Timeline Should Match the Distance
A 5K can be trained for in 4–8 weeks. A half marathon typically needs 10–16 weeks. A marathon needs at least 12–20 weeks of structured training, depending on your base. Rushing a plan is one of the most common mistakes runners make.
Weekly Training Days Change the Plan Structure
A 3-day running plan focuses on one long run, one easy run and one quality session. A 5-day plan adds recovery runs and more volume. More days isn't always better — what matters is consistency and appropriate recovery.
Most Runs Should Be Easy
Around 80% of your weekly running should be at an easy, conversational pace. A good plan balances hard sessions with enough easy running to build your aerobic base without overloading your body. Check your heart rate zones to stay in the right effort range.
Running Plan Types Explained
Beginner Running Plan
For people who are new to running or coming back after a long break. The focus is on building consistency, gradually increasing run duration, and developing the habit of regular training. If you can't yet run for 20 minutes without stopping, start here before jumping into a race-specific plan.
5K Training Plan
The 5K is the most popular race distance for a reason — it's achievable for most people with a few weeks of focused training. A beginner 5K plan builds up to running 5 km continuously. An improvement plan adds structured workouts like tempo runs and intervals to help you hit a faster goal time.
10K Training Plan
The natural next step after a 5K. A 10K plan extends your endurance while keeping weekly mileage manageable. Most 10K plans run 8–12 weeks and work well with 3–4 training days per week. If you can already run 5K comfortably, you're ready to step up. Use the pace calculator to find your ideal training paces.
Half Marathon Training Plan
A half marathon (21.1 km / 13.1 miles) requires a meaningful long run build-up. Beginner half marathon plans typically run 12–16 weeks with 3–4 running days per week, gradually extending the long run toward 18–20 km. More experienced runners can handle shorter timelines and higher weekly volume.
Marathon Training Plan
A marathon (42.2 km / 26.2 miles) demands serious preparation. Most marathon plans need 16–20 weeks and at least 4 training days per week. Your long run will build toward 30–35 km, and nutrition planning becomes essential. If your longest current run is under 10 km, consider building your base with a half marathon plan first.
Ready to Build Your Plan?
Once you know which type of plan fits your goal, create the full personalised version with exact workouts, paces, distances and weekly progression — completely free.
Create Your Personalised Running PlanHow Many Weeks Do You Need to Train?
Training timelines depend on your goal distance and current fitness. Here are realistic ranges for each distance:
| Distance | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 5K | 6–10 weeks | 4–8 weeks | 4–6 weeks |
| 10K | 10–14 weeks | 8–12 weeks | 6–10 weeks |
| Half Marathon | 12–16 weeks | 10–14 weeks | 8–12 weeks |
| Marathon | 18–24 weeks | 16–20 weeks | 12–16 weeks |
If your available timeline is shorter than the beginner range for your goal distance, consider training for a shorter race first or focusing on base building. The quiz above factors this into its recommendation.
How Many Days Per Week Should You Run?
More days doesn't always mean a better plan. Three days per week is enough for most beginner and intermediate runners training for distances up to a half marathon. Four to five days suits runners with an established base who want to build more volume. Six days is typically reserved for experienced runners with years of consistent training. The key is choosing a frequency you can maintain week after week — consistency beats intensity.
Frequently Asked Questions
What running plan should I follow as a beginner?
If you're new to running, start with a beginner consistency plan that focuses on building the habit of running regularly. Once you can run 20–30 minutes without stopping, you're ready for a structured 5K plan. From there, you can progress to longer distances. Take the quiz above to get a personalised recommendation based on your current level.
How many days per week should I run?
For most beginners, 3 days per week provides enough training stimulus while allowing proper recovery. Intermediate runners often benefit from 4 days, and experienced runners may train 5–6 days. The right number depends on your current fitness, injury history and the distance you're training for.
Am I ready for a half marathon?
You're generally ready to start half marathon training if you can comfortably run 8–10 km without stopping and have been running consistently for at least 2–3 months. If your longest run is under 5 km, consider training for a 10K first to build a stronger base.
Am I ready for a marathon?
Marathon training typically requires a solid running base of at least 30–40 km per week and the ability to run 15–20 km comfortably. If you haven't completed a half marathon yet, that's a better first goal. Marathon training with an insufficient base significantly increases your risk of injury.
Should I choose a beginner or intermediate plan?
Choose beginner if you've been running for less than a year, run fewer than 3 times per week, or haven't completed the distance you're training for. Choose intermediate if you run consistently (3+ times per week), have race experience, and are comfortable with your current weekly mileage. When in doubt, start with the beginner option — you can always increase intensity later.
Is this the same as the running plan generator?
No. This tool helps you choose the right type of running plan based on your goal, current level, schedule and timeline. The running plan generator creates the full personalised plan with exact workouts, paces, training days and weekly progression. Use this page to figure out what kind of plan fits you, then generate the full version.
Can I use this if I already have a race date?
Yes. Select the timeline option that's closest to your race date. The tool will tell you if the timeline looks realistic for your goal and current level. If it's tight, you'll get a recommendation for either a shorter distance or a more conservative plan. You can enter your exact race date in the running plan generator to build the full plan around it.
What if I just want to run without a race goal?
That's perfectly fine. Select "Start running consistently" as your goal in the quiz. You'll get a recommendation focused on building a sustainable running habit rather than preparing for a specific race. Many runners train without racing — the important thing is having enough structure to progress safely.