Training plans / Road running

Free road running plans

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.

Road running plans

10K

4 plans

Goal	Weeks	Runs per week	Biggest week	Race pace
40 min10K in 40 min: 10-week plan	10	5	56 km	4:00 /km	View plan
45 min10K in 45 min: 10-week plan	10	4	44 km	4:30 /km	View plan
50 min10K in 50 min: 10-week plan	10	4	36 km	5:00 /km	View plan
1h0010K in 1h00: 10-week plan	10	3	23 km	6:00 /km	View plan

Half marathon

3 plans

Goal	Weeks	Runs per week	Biggest week	Race pace
1h30Half marathon in 1h30: 12-week plan	12	5	67 km	4:16 /km	View plan
1h45Half marathon in 1h45: 12-week plan	12	4	55 km	4:59 /km	View plan
2h00Half marathon in 2h00: 12-week plan	12	3	33 km	5:41 /km	View plan

Marathon

8 plans

Goal	Weeks	Runs per week	Biggest week	Race pace
3h00Marathon in 3h00: 16-week plan	16	5	86 km	4:16 /km	View plan
3h30Marathon in 3h30: 16-week plan	16	5	76 km	4:59 /km	View plan
3h45Marathon in 3h45: 16-week plan	16	4	66 km	5:20 /km	View plan
4h00Marathon in 4h00: 16-week plan	16	4	57 km	5:41 /km	View plan
4h15Marathon in 4h15: 16-week plan	16	4	54 km	6:03 /km	View plan
4h30Marathon in 4h30: 16-week plan	16	4	53 km	6:24 /km	View plan
5h00Marathon in 5h00: 16-week plan	16	3	43 km	7:07 /km	View plan
5h30Marathon in 5h30: 16-week plan	16	3	42 km	7:49 /km	View plan

From this page to your watch

01
Pick a plan and read it through. Nothing to sign up for.
02
Click import, create a free account, choose your start date.
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.

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