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Training Plans

Running training plans for every distance and goal

Structured plans for 5K, 10K, half marathon, and marathon — by distance, duration, target race, or time goal. Every plan is free to read. When you're ready to personalise it around your schedule and fitness, Coach Baz builds and adapts it week by week.

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Plans by runner profile

Tailored for your experience, life situation, and goal.

5K

5K5K Training Plan for BeginnersA beginner-friendly 5K training plan that builds you from walking to running your first 5K in 8 weeks. Includes weekly structure, easy pacing, and a Coach Baz adaptation layer.5K5K Training Plan for Intermediate RunnersTake your 5K from finishing to racing. This intermediate plan adds tempo runs, strides, and structured quality sessions to break through your current plateau.5KAdvanced 5K Training PlanA high-performance 5K plan for experienced runners targeting a personal best. Features interval sessions, race-pace work, and a peaking taper week.5K5K Training Plan for WomenA 5K plan designed around how women respond to training load, hormonal variation, and recovery. Build fitness sustainably and run a strong 5K.5K5K Training Plan for Men Over 50A 5K training plan optimised for masters runners over 50: longer recovery windows, smart intensity, and durable progression without overloading joints.5K5K Training Plan for Busy ParentsA realistic 5K plan for parents who train around school runs, nap times, and chaotic schedules. Short, effective sessions with built-in flexibility.5K5K Training Plan for Weight LossCombine running progression with sustainable weight loss. This 5K plan balances aerobic volume, intensity, and recovery so you lose fat while building running fitness.5K5K Training Plan Returning from InjuryEase back into running after injury with a conservative 5K plan that rebuilds load gradually, flags warning signs, and avoids the comeback mistakes that cause re-injury.5K5K Training Plan to Improve SpeedStructured speed work — strides, 400m repeats, and race-pace tempo — to knock time off your 5K. Designed for runners who can already finish but want to go faster.

10K

10K10K Training Plan for BeginnersBuild to your first 10K in 10 weeks. This beginner plan progresses your long run week by week, introduces easy running habits, and gets you to the finish line feeling strong.10K10K Training Plan for Intermediate RunnersMove beyond just completing a 10K and start racing it. Tempo runs, threshold sessions, and a structured taper to bring out a personal best.10KAdvanced 10K Training PlanA competitive 10K block for experienced runners: VO2max intervals, lactate threshold sessions, and race-specific sharpening. Built to deliver a PR.10K10K Training Plan for WomenA 10K plan that accounts for training variation across the menstrual cycle, recovery priorities, and the strength work that keeps female runners healthy long-term.10K10K Training Plan for Men Over 50A masters-friendly 10K plan that trains smart: adequate recovery between hard sessions, aerobic base focus, and intensity that builds fitness without breaking down tissue.10K10K Training Plan for Busy ParentsTrain for a 10K in the margins of a busy family life. Four sessions per week, flexible scheduling, and a coach who adapts when the kids are sick.10K10K Training Plan for Weight LossUse a 10K training block to drive meaningful fat loss. Aerobic volume creates caloric demand; structured progression builds real fitness simultaneously.10K10K Training Plan Returning from InjuryA careful, graduated return-to-running plan targeting your first or next 10K post-injury. Prioritises tissue readiness over pace, with clear red-flag checkpoints.10K10K Training Plan to Improve SpeedGo faster over 10K with a plan centred on threshold running, cruise intervals, and pacing discipline. Structured to sharpen runners who finish but want to race.

Half Marathon

Half MarathonHalf Marathon Training Plan for BeginnersYour first half marathon in 12 weeks. This beginner plan builds your long run progressively, keeps easy days truly easy, and gets you to 13.1 miles confident and uninjured.Half MarathonHalf Marathon Training Plan for Intermediate RunnersRace your half marathon, not just finish it. Tempo runs, race-pace miles, and a structured taper to bring out a meaningful personal best at 13.1.Half MarathonAdvanced Half Marathon Training PlanA performance-focused half marathon block for experienced runners: high aerobic mileage, lactate threshold sessions, and race-specific long runs at goal pace.Half MarathonHalf Marathon Training Plan for WomenA half marathon plan that respects female physiology: training load modulation across your cycle, strength integration, and pacing strategy built for women.Half MarathonHalf Marathon Training Plan for Men Over 50Train smart for a half marathon at 50+. This masters plan spaces hard efforts generously, uses aerobic quality over raw volume, and protects you through race day.Half MarathonHalf Marathon Training Plan for Busy ParentsA flexible half marathon plan for parents who train around a full household. Five manageable sessions per week, with Coach Baz adapting around your week's chaos.Half MarathonHalf Marathon Training Plan for Weight LossTrain for a half marathon and lose weight simultaneously. This plan builds aerobic volume that creates sustained caloric expenditure while progressing your fitness to 13.1.Half MarathonHalf Marathon Training Plan Returning from InjuryA graduated 16-week half marathon plan for runners rebuilding after injury. Conservative load ramps, walk-run reintroduction, and structured check-ins to prevent re-injury.Half MarathonHalf Marathon Training Plan to Improve SpeedDrop significant time at your next half marathon. This plan uses threshold intervals, race-pace long run segments, and a disciplined taper to unlock a faster 13.1.

Marathon

MarathonMarathon Training Plan for BeginnersYour first 26.2 in 18 weeks. A beginner marathon plan that prioritises aerobic base, injury-free long run progression, and the mental resilience to cross the finish line.MarathonMarathon Training Plan for Intermediate RunnersMove from marathon finisher to marathon racer. This intermediate plan introduces marathon-pace long runs, mid-week quality, and a structured 3-week taper.MarathonAdvanced Marathon Training PlanA serious marathon block for experienced runners: 70+ mile peak weeks, back-to-back long runs, lactate threshold work, and race-specific fitness to run a fast 26.2.MarathonMarathon Training Plan for WomenA marathon plan designed for women: cycle-aware training load, iron and fuelling guidance, strength integration, and pacing that respects female physiology on race day.MarathonMarathon Training Plan for Men Over 50Train for a marathon at 50+ without breaking down. This masters plan uses aerobic quality over brute volume, generous recovery days, and a long taper for race-day legs.MarathonMarathon Training Plan for Busy ParentsTrain for a marathon around family life. Five sessions per week with flexible scheduling, weekend long run options, and an AI coach that adapts when your week goes sideways.MarathonMarathon Training Plan for Weight LossTrain for a marathon and lose weight at the same time. High aerobic volume drives substantial caloric expenditure — structured properly, this is the most effective fat-loss running block.MarathonMarathon Training Plan Returning from InjuryA 20-week comeback marathon plan for runners rebuilding after injury. Start with run-walk intervals, build conservatively, and arrive at the start line healthy.MarathonMarathon Training Plan to Improve SpeedKnock significant time off your marathon. This plan uses marathon-pace tempo work, aggressive long runs, and volume periodisation to deliver a genuine PR.

Plans by training duration

Know your race date? Pick the plan that fits your timeline.

5K · 4 weeks4-Week 5K Training PlanA focused 4-week 5K plan for runners who already have a running base. Sharpen your race-day form and pace in a compact block.5K · 6 weeks6-Week 5K Training PlanSix weeks to a stronger 5K. Build aerobic base, add one quality session per week, and arrive at race day confident in your fitness.5K · 8 weeks8-Week 5K Training PlanThe most popular 5K training window. Eight weeks gives you enough time to build real fitness, add speed, and taper into race day well-prepared.10K · 8 weeks8-Week 10K Training PlanAn 8-week 10K plan for runners with a base: 4 runs per week, one tempo session, and a progressive long run that peaks at 8 miles before a short taper.10K · 10 weeks10-Week 10K Training PlanTen weeks is the sweet spot for a meaningful 10K block. Build aerobic capacity across the first six weeks, then sharpen into race-specific fitness.10K · 12 weeks12-Week 10K Training PlanTwelve weeks to a strong 10K. A longer base-building phase followed by quality sessions and a structured taper — ideal for runners who want to race, not just finish.Half Marathon · 10 weeks10-Week Half Marathon Training PlanA compressed 10-week half marathon plan for runners with a solid base. High-efficiency sessions, a long run cap at 11 miles, and a 1-week taper.Half Marathon · 12 weeks12-Week Half Marathon Training PlanThe classic 12-week half marathon block. Progressive long runs, two quality sessions per week, and a proper 2-week taper into race day.Half Marathon · 16 weeks16-Week Half Marathon Training PlanA comprehensive 16-week half marathon plan that builds your aerobic base before layering in race-specific work. Ideal for beginners or runners targeting a big PR.Marathon · 12 weeks12-Week Marathon Training PlanA 12-week marathon block for runners with a strong aerobic base. Jumps straight into quality work with a 3-week taper — built for experienced marathoners.Marathon · 16 weeks16-Week Marathon Training PlanThe most popular marathon training length. Sixteen weeks to build base, develop marathon-specific fitness, and arrive at the start line in peak shape.Marathon · 18 weeks18-Week Marathon Training PlanEighteen weeks gives you the full range: base building, specific fitness development, sharpening, and a 3-week taper. The classic Hal Higgins-inspired window.Marathon · 20 weeks20-Week Marathon Training PlanA 20-week marathon plan for runners who want maximum base before racing. Extra time in the aerobic phase means more durable fitness and a stronger second half.Marathon · 24 weeks24-Week Marathon Training PlanTraining from scratch or after a long break? A 24-week marathon block gives beginners time to safely build to 26.2 miles without cutting corners.5K · 10 weeks10-Week 5K Training PlanTen weeks to a faster 5K. Build your aerobic engine in the first six weeks, then sharpen pace in weeks seven through nine before a short taper.Half Marathon · 8 weeks8-Week Half Marathon Training PlanAlready running 25+ miles a week? Eight weeks is enough to peak for a half marathon. High-density sessions, a long run that reaches 12 miles, and a focused taper.

Race-specific marathon plans

Plans built around a specific race course, conditions, and profile.

Marathon · BostonBoston Marathon Training PlanTraining specifically for the Boston Marathon course: the downhill start, the Newton Hills, and Heartbreak Hill. Hill-integrated long runs and race-specific prep.Marathon · ChicagoChicago Marathon Training PlanPrepare for the flat and fast Chicago Marathon course. This plan maximises marathon-pace running for a course that rewards aerobic efficiency over hills.Marathon · LondonLondon Marathon Training PlanTrain for the London Marathon with a plan tailored to the course's consistent pace opportunities. Includes cold-weather and spring weather preparation.Marathon · New YorkNew York City Marathon Training PlanThe NYC Marathon is hilly and electric. This plan includes bridge simulation, crowd-energy management, and the long-run volume needed to handle 26.2 tough miles.Marathon · BerlinBerlin Marathon Training PlanBerlin is the world's fastest marathon course. Train to exploit its flat profile with a plan centered on marathon-pace precision and aerobic power.Marathon · TokyoTokyo Marathon Training PlanPrepare for the Tokyo Marathon's unique demands: cold start, moderate hills, and a course that rewards steady-state running from gun to tape.Marathon · ParisParis Marathon Training PlanThe Paris Marathon is scenic but deceptive — rolling terrain in the Bois de Boulogne demands hill-ready legs. This plan builds strength alongside aerobic capacity.Marathon · AmsterdamAmsterdam Marathon Training PlanAmsterdam's flat, fast course is ideal for a PR attempt. This plan uses the course profile to maximise marathon-pace exposure in your long runs.Marathon · EdinburghEdinburgh Marathon Training PlanThe Edinburgh Marathon is a point-to-point coastal course with a challenging early climb. This plan addresses that early hill and the exposed second half.Marathon · ManchesterManchester Marathon Training PlanOne of the UK's most popular spring marathons. A flat course and enthusiastic crowds make Manchester an ideal first or PR marathon — this plan gets you ready.Marathon · BrightonBrighton Marathon Training PlanBrighton combines a coastal atmosphere with a challenging course that catches many runners unprepared. This plan includes the hill work and pacing strategy you need.Marathon · StockholmStockholm Marathon Training PlanThe Stockholm Marathon's early-summer date means warm-race preparation is critical. This plan addresses heat acclimatisation, hydration strategy, and pacing in warmth.Marathon · DublinDublin Marathon Training PlanIreland's biggest marathon is an October classic. This plan accounts for autumn build conditions, the rolling Dublin course, and the electric Phoenix Park finish.Marathon · ViennaVienna Marathon Training PlanVienna's fast, flat spring course is one of Europe's most accessible for a first marathon or PR. This plan prepares you for the course and April race-day conditions.Marathon · CopenhagenCopenhagen Marathon Training PlanCopenhagen's flat, bridge-crossing course rewards consistent pacing. This plan builds the aerobic efficiency to hold goal pace from start to Rådhuspladsen.Marathon · Los AngelesLA Marathon Training PlanThe LA Marathon's March date and warm-weather potential demands heat-ready training. A stadium-to-sea course with real elevation — this plan prepares you for both.Marathon · HoustonHouston Marathon Training PlanHouston in January is fast and flat — one of the USA's premier marathon courses. This plan uses the cool, calm conditions to chase a serious PR.Marathon · PhiladelphiaPhiladelphia Marathon Training PlanA scenic November marathon through historic Philadelphia. This plan includes fall build-up training and the cold-weather race preparation Philly demands.Marathon · MiamiMiami Marathon Training PlanMiami's February date means warm, humid conditions from the gun. This plan integrates heat adaptation, hydration planning, and the flat-course pacing strategy to PR in Miami.Marathon · RotterdamRotterdam Marathon Training PlanRotterdam is one of Europe's flattest and fastest marathon courses. Train to race it, not just finish it — this plan builds the marathon-pace fitness Rotterdam rewards.

Plans by time goal

Training calibrated to a specific target time, with the pacing and sessions to deliver it.

5K · sub-30Sub-30 Minute 5K Training PlanBreak 30 minutes for 5K. This plan targets 5:56/km (9:35/mile) pace with tempo runs, strides, and race-specific intervals to get you under that milestone.5K · sub-25Sub-25 Minute 5K Training PlanRun a 5K in under 25 minutes. This plan builds the VO2max and lactate threshold needed to hold 4:59/km (8:03/mile) for three miles — and feel in control doing it.5K · sub-20Sub-20 Minute 5K Training PlanThe 20-minute 5K is a serious benchmark. This plan uses high-intensity interval work, threshold runs, and a sharp taper to push your fitness to sub-4:00/km pace.10K · sub-60Sub-60 Minute 10K Training PlanBreak the hour barrier for 10K. Target 5:59/km (9:39/mile) with a progressive plan that builds aerobic base and introduces tempo work to get you under 60 minutes.10K · sub-50Sub-50 Minute 10K Training PlanA meaningful 10K milestone: sub-50 minutes targets 4:59/km (8:03/mile). This plan develops the lactate threshold and running economy to hold that pace comfortably.10K · sub-45Sub-45 Minute 10K Training PlanGoing under 45 minutes for 10K requires 4:29/km (7:15/mile) — serious training territory. This plan uses interval sessions, threshold runs, and race-pace long tempo to deliver.Half Marathon · sub-2:00Sub-2 Hour Half Marathon Training PlanBreak 2 hours for the half marathon. The 5:41/km (9:09/mile) target pace is within reach with the right structure — tempo sessions, race-pace long runs, and a clean taper.Half Marathon · sub-1:45Sub-1:45 Half Marathon Training PlanA 1:45 half marathon requires 4:58/km (8:01/mile). This plan targets that pace with threshold-heavy weeks, progressive long runs at MP effort, and a precision taper.Half Marathon · sub-1:30Sub-1:30 Half Marathon Training PlanSub-90 minutes for a half marathon means running 4:16/km (6:53/mile). A high-performance plan for experienced runners targeting this competitive milestone.Marathon · sub-4:00Sub-4 Hour Marathon Training PlanThe sub-4 marathon is the most popular goal in the sport. Target 5:41/km (9:09/mile) with a 16-week plan built around long runs, tempo work, and strategic pacing.Marathon · sub-3:30Sub-3:30 Marathon Training PlanA 3:30 marathon means 4:58/km (8:01/mile) — a serious goal that demands proper threshold development. This 18-week plan builds the engine to run negative splits through 26.2.Marathon · sub-3:00Sub-3 Hour Marathon Training PlanThe sub-3 marathon is an elite-amateur standard: 4:16/km (6:53/mile) for 26.2 miles. A demanding 18-week plan with high mileage, structured quality, and race-specific fitness.

Specialist plans

Couch to 5K, first races, trail running, time-constrained training, and more.

5KCouch to 5K Training PlanThe complete Couch to 5K plan: start from zero and run 5K non-stop in 9 weeks. Walk-run intervals that build progressively, with an AI coach to keep you on track.MarathonTraining Plan for Your First MarathonEverything you need to run your first marathon: an 18-week plan, fuelling guide, long run strategy, and an AI coach who has seen every first-timer fear.Half MarathonTraining Plan for Your First Half MarathonA 12-week beginner-to-finisher half marathon plan. Start able to run 30 minutes, cross the 13.1-mile line feeling strong.10KTraining Plan for Your First 10KAn 8-week first-time 10K plan. Build from 5K fitness to 10K readiness with gentle long run progression and three runs per week.GeneralTrail Running Training Plan for BeginnersStart trail running safely: a 10-week plan covering terrain-specific strength, downhill technique, elevation gain progression, and how to adapt road running fitness off-road.Half MarathonTrail Half Marathon Training PlanTrain for a trail half marathon: vertical gain, technical terrain, fuelling on the move, and the mindset shift from road racing to mountain running.MarathonTreadmill Marathon Training PlanTrain for a full marathon primarily on a treadmill. Incline protocols, pacing strategies, and how to transition your treadmill fitness to race-day road performance.GeneralRunning Training Plan for Runners Over 60Stay strong and injury-free as a runner over 60. This plan prioritises recovery, strength maintenance, and aerobic quality over raw volume — and adapts week by week.GeneralRunning Training Plan with No GymBuild race fitness with zero gym access. This plan replaces strength machines with bodyweight routines, outdoor cross-training, and running-specific mobility work.GeneralTraining Plan for Morning RunnersOptimise your training for early-morning running: sleep-to-run protocols, warm-up shortcuts, fuelling before dawn, and scheduling quality sessions when your body is ready.GeneralRunning Plan for Weight Loss (Beginners)The beginner runner's guide to using running for meaningful, sustainable weight loss. Aerobic base building, caloric context, and a 10-week progressive plan.5K5K Race Day Guide and Training PlanEverything from race morning logistics to pacing your first kilometre: the complete 5K race day guide paired with a 6-week sharpening plan.MarathonMarathon Race Day Guide and Training PlanFrom packet pickup to the finish line: the marathon race day guide every runner needs, combined with the 3-week sharpening block to arrive in peak shape.Half MarathonHalf Marathon Race Day Guide and Training PlanThe half marathon race day playbook: start pace, fuelling strategy, miles 8–10 management, and the final push. Paired with a 4-week race-prep block.UltraBeginner Ultra Marathon Training PlanYour first ultra starts here: a 20-week plan to go beyond the marathon distance. Back-to-back long runs, trail-specific strength, and the mental tools for ultra distances.5K5K Training Plan — 3 Days Per WeekOnly have 3 days to train? This 8-week 5K plan fits meaningful fitness into three sessions — one easy run, one quality session, one long run — and nothing wasted.

Get a plan personalised to your schedule and goal

These plans are guides. Coach Baz turns the right one into a week-by-week training plan built around you — then adapts it as your training progresses.

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100 training plans across all distances and goals