Free Training Plans
These are straightforward plans that I’ve created for runners at different stages, from your first 5K to maintaining fitness between goal races. The plans follow the same principles that I use with my coached athletes, but are simplified to work for a wide range of runners. Grab a plan, take what’s useful, and adapt what isn’t.
Couch To 5K
This 8-week plan will get you from zero to running 30 minutes continuously. It's time-based rather than distance-based, with 3 runs per week focused on building consistency rather than speed.
Beginner 10K Race Plan
This 12-week plan will prepare you for your first 10K, with 4 runs per week including beginner-friendly intervals and weekend long runs. The focus is on effective training and realistic progression.
Half Marathon Plan
Your first half marathon in 16 weeks. You'll run 4 days a week, with long runs building gradually up to 2 hours. This is a "get to the finish line" plan — the priority is staying healthy and confident, not hitting a time goal.
Off Season and Base Plan
A 6-week plan to keep you consistent and steady between race cycles. You'll run 3-4 times a week, just enough structure to maintain your fitness without burning out before your next build.