Running Training Plan Generator: Couch to 5K to Marathon

How the running plan generator works

Choose your goal, from Couch to 5K to a full marathon, then pick a race date or a plan length. Tell us how you run now and which days suit you, and the generator builds a week-by-week plan around your fitness.

Each plan builds your weekly distance gradually, adds an easier week every fourth week so your body can recover, and tapers before race day. Most runs are easy, with one or two harder sessions each week such as intervals, tempo runs and race-pace runs.

Training paces made for you

Enter a recent race time and we work out your easy, threshold, interval and race paces using a race-equivalent formula. No recent race? We use typical paces for your level, and you can add a goal time to set your race pace.

Track it, time it, add it to your calendar

Tick off each run on the calendar and watch your weekly distance chart fill in. Start any session with the run timer for warm-ups, intervals and recoveries, with beeps between each part. You can also download the whole plan to your phone calendar, print it or share it.

Questions

How long should I train for a half marathon? Around 10 to 16 weeks if you already run regularly. Beginners should allow longer or start with a 10K plan.

How many runs a week do I need? Three is enough for 5K and 10K. Four or more suits a half marathon or marathon.

Why are most runs so slow? Easy running builds your aerobic fitness without wearing you out, so you can run your harder sessions well. Around 80% of your running should feel easy.

Is this plan right for me? These plans are general guidance for healthy adults. If you are new to exercise, injured or have a health condition, check with a GP first.