Runvas

Free training plans

Five races, three levels each, every week written out. Free here, and free in the app, where each workout comes with a route near you.

  1. 5K 8 weeks 3 to 5 runs a week · longest run 4.3 mi7 km to 8.1 mi13 km
  2. 10K 10 weeks 3 to 5 runs a week · longest run 6.2 mi10 km to 10.6 mi17 km
  3. Half marathon 12 weeks 3 to 5 runs a week · longest run 11.2 mi18 km to 14.3 mi23 km
  4. Marathon 16 weeks 4 to 6 runs a week · longest run 18.6 mi30 km to 21.1 mi34 km
  5. 50K ultra 20 weeks 4 to 6 runs a week · longest run 19.9 mi32 km to 24.9 mi40 km

How the plans work

Most running is easy. Around four runs in five are at a pace you could talk at. That’s where most of your endurance comes from, and it keeps you fresh for the runs that matter.

One or two harder sessions a week. Beginners start with strides and short brisk bits. Later weeks bring hills, tempo runs and intervals at race effort, never on back-to-back days.

The long run grows slowly. A little longer most weeks, never more than half your weekly distance. For the half and the marathon, some later long runs finish at race effort.

Every fourth week is lighter. Less distance and one easier session, so your body can absorb the work. The next week picks up where the last full week left off.

A taper before race day. One to three weeks of less running, with a little speed kept in, so you start the race rested.

Short strength sessions. Squats, lunges, calf raises and a plank, once or twice a week. Optional, and worth it.

How hard is each run?

Easy
Slow enough to talk in full sentences. Most of every plan is easy, and it should feel too slow at first.
Long run
Easy pace, just longer. Walk breaks are fine, and so is slowing down on hills.
Strides
20 seconds fast and relaxed, with a full walk back between. They wake your legs up without tiring you.
Hills
A strong effort up a steady hill, then an easy jog or walk down. Strength work that happens to be running.
Fartlek
Short brisk bits inside an easy run. Breathing hard but in control.
Tempo
Comfortably hard: about what you could hold for an hour. You can say a few words, not chat.
Intervals
Repeats at race effort with easy jogging between. The effort should be even from the first to the last.
Race pace
The effort you plan to hold on race day, practiced inside a longer run.
Strength
Squats, lunges, step-ups, calf raises, glute bridges and a plank, 20 to 30 minutes. Bodyweight is enough to start.