Whether you're preparing for your first race or working toward a new goal, these free training plans are designed to help you build confidence, develop endurance, and successfully reach the finish line. Each plan follows a structured progression that balances running, recovery, and long-term development to help you become a stronger runner.
Ready for a plan built specifically around your goals, experience, and schedule? Explore my 1:1 Coaching Programs for personalized training and support.
Perfect for new runners, run/walk athletes, and anyone preparing for their first 5K.
This 8-week training plan focuses on building consistency, improving aerobic fitness, and developing confidence through a gradual and manageable progression.
Able to run or run/walk for 20–30 minutes
Running approximately 8–12 miles per week
Designed for runners looking to take the next step after the 5K distance.
This 10-week plan builds endurance, introduces more structured workouts, and prepares runners to confidently complete a 10K race.
Running 3–4 days per week
Running approximately 15–20 miles per week
Able to run continuously for 45–60 minutes
Ideal for runners preparing for their first half marathon or looking to build endurance for longer distances.
This 12-week plan gradually increases mileage while incorporating workouts designed to improve endurance, running efficiency, and race-day confidence.
Running 20–25 miles per week consistently
Running 4 days per week
Comfortable completing a 6–7 mile long run
Ideal for runners preparing for their first marathon or looking to build the endurance and confidence needed to successfully complete 26.2 miles.
This structured 18-week training plan gradually increases mileage while incorporating down weeks, marathon endurance development, and race-day preparation.
Running 25–35 miles per week consistently
Running 4–5 days per week
Comfortable completing a 10–12 mile long run
Each free training plan includes more than just a weekly schedule. You'll also receive resources to help you train with confidence and better understand the purpose behind your training.
Every plan includes:
✔ Welcome Page
Learn how to use the training plan and get the most out of your training.
✔ Distance Goal Training Plan
A structured week-by-week plan designed to help you safely and consistently reach your goal.
✔ Pace & Effort Guide (RPE)
Learn how to train by effort using Rate of Perceived Exertion (RPE), making the plan adaptable to your fitness level and training conditions.
✔ Fueling & Hydration Guide
Simple nutrition and hydration recommendations to support training, recovery, and race day.
✔ About the Coach
Get to know my coaching background, philosophy, and the experience behind each training plan.
These plans are a great starting point, but if you're looking for a plan that's built specifically for you, I'd love to help. Check out my 1:1 Coaching Programs to learn more.