Skip to content
OpenAthlete

Training plans

Free training plans, every session written out

Read the whole plan here, week by week. If you like it, import it into OpenAthlete in one click: it lands in your calendar from the start date you choose, and the structured sessions go to your Garmin, Suunto or COROS.

Training for Paris, Berlin, Valencia or UTMB? See the race guides
15 plans

Road running

10K from 40 min to 1h00, half marathon from 1h30 to 2h00, marathon from 3h00 to 5h30. Every session has its target.

3 plans

Trail running

Plans for 20 km, 30 km and 50 km by elevation gain, with hill repeats, power hiking and downhill work.

Coming soon

Triathlon

Sprint, Olympic and 70.3, with swim, bike and run in one calendar. Being written.

Road running plans

10K

4 plans
GoalWeeksRuns per weekBiggest weekRace pace
40 min10K in 40 min: 10-week plan10556 km4:00 /kmView plan
45 min10K in 45 min: 10-week plan10444 km4:30 /kmView plan
50 min10K in 50 min: 10-week plan10436 km5:00 /kmView plan
1h0010K in 1h00: 10-week plan10323 km6:00 /kmView plan

Half marathon

3 plans
GoalWeeksRuns per weekBiggest weekRace pace
1h30Half marathon in 1h30: 12-week plan12567 km4:16 /kmView plan
1h45Half marathon in 1h45: 12-week plan12455 km4:59 /kmView plan
2h00Half marathon in 2h00: 12-week plan12333 km5:41 /kmView plan

Marathon

8 plans
GoalWeeksRuns per weekBiggest weekRace pace
3h00Marathon in 3h00: 16-week plan16586 km4:16 /kmView plan
3h30Marathon in 3h30: 16-week plan16576 km4:59 /kmView plan
3h45Marathon in 3h45: 16-week plan16466 km5:20 /kmView plan
4h00Marathon in 4h00: 16-week plan16457 km5:41 /kmView plan
4h15Marathon in 4h15: 16-week plan16454 km6:03 /kmView plan
4h30Marathon in 4h30: 16-week plan16453 km6:24 /kmView plan
5h00Marathon in 5h00: 16-week plan16343 km7:07 /kmView plan
5h30Marathon in 5h30: 16-week plan16342 km7:49 /kmView plan

From this page to your watch

  1. 01

    Pick a plan and read it through. Nothing to sign up for.

  2. 02

    Click import, create a free account, choose your start date.

  3. 03

    Move sessions around your week; structured ones reach your Garmin, Suunto or COROS.

A plan is a draft. Your calendar is the real thing.

Import a plan, then move, shorten or swap sessions as your weeks happen. Fitness and fatigue follow.

Create a free accountSee pricing

Free forever. No credit card.