Welcome to runningfastr

The home of free structured training plans for runners of all abilities. Our training plans are designed relative to your current level and aspirational race pace, so whether it's a 5k, 10k, or Half Marathon, our training plans can help you achieve your target time.

5k Training Plans

Couch-to-5k down to 16 minute 5k

Browse 5k Training Plans
Couch-to-5k Training Plan
Sub 30 Min 5k Training Plan
28 Minute 5k Training Plan
26 Minute 5k Training Plan
24 Minute 5k Training Plan
22 Minute 5k Training Plan
Sub 20 Min 5k Training Plan
18 Minute 5k Training Plan
16 Minute 5k Training Plan

10k Training Plans

Sub 60 minute to 35 minute 10k Plans

Browse 10k Training Plans
Sub 60 Min 10k Training Plan
55 minute 10k Training Plan
50 Minute 10k Training Plan
45 Minute 10k Training Plan
40 Minute 10k Training Plan
35 Minute 10k Training Plan

Half Marathon Training Plans

Sub 2 hours down to 1:30 minutes

Browse HM Training Plans
2 Hour Half Marathon Plan
1:45 Half Marathon Plan
Sub 90 Minute Half Marathon Plan

Marathon Training Plans

Coming Soon!

Training Plans At Your Required Race Pace

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It doesn’t matter if you are running your first 5k race or your 100th 10k, it helps to have a bit of structure to work with rather than following generic training plans.

If you have a particular goal or new personal best time in mind, some focused training that is tailored to your specific target race pace can make the difference and give you the platform to achieve your ambitions.

For example, if you want to achieve a sub 60 minute 10k, then training at or close to the required race pace of 9:39 per mile (5:58 per km) rather than following a generic plan can have can a real positive impact on your results.

Our training plans are tailored relative to your current ability and aspirational race pace; helping you to complete all the required training components to help you run faster and get stronger.

It’s important that you select the right plan for your current ability so please take a moment to check out the following guides before starting a plan:

Why it helps to follow a structured training plan 

Frequently Asked Questions 

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Runningfastr
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Free training plans for runners of all abilities. All plans are designed relative to your current ability and aspirational race pace, so whether it's a 5k, 10k, or Half Marathon, our training plans can help you achieve your target time.
Author
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runningfastr
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The age-grade calculator is a method used to identify the quality of a performance adjusted for gender, age, and distance. Try our age-grade calculator to find your age-graded performance results.

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26 Responses

  1. Madalene says:
    23 February 2019 at 11:41

    Hi Matt,
    Just wondering when the sub 1 hour 45 min half marathon training program will be released? I think your programs are fantastic and have seen a vast improvement in my times/pace in a very short space of time.

    Reply
  2. Jon Acker says:
    19 December 2018 at 17:46

    Hi Matt these training plans are very interesting, but I would like to ask you are the 5k workouts applicable to kids? I have 2 kids 9yo girl and 8yo boy and they will be running 3k in cross country and I’m thinking of applying the 5k. Would you advise it or no? My daughter’s or in 3k is 13:33 and my son’s 2k pr is 9:25 and he’s never tried the 3k. If I do try it, how should I modify the rest time? Thanks I appreciate it.

    Reply
  3. Marc Sim says:
    11 November 2018 at 18:12

    Looking at the training plan for the sub 24 minute 5k, I noticed that it was only 4 weeks. Is it really only that long or is it part of a cycle that repeats once or twice more? It’s a bit hard to think it’d be that fast to knock off two minutes from my time.

    Reply
    • Matt says:
      12 November 2018 at 09:42

      Hi Marc, yes it’s a cycle that repeats. The page recommends 2-3 cycles of the plan before a PB attempt before some time for recovery. Cheers.

      Reply
  4. Graham says:
    20 October 2018 at 18:20

    Hi Matt,

    I just wanted to write you a note and say thanks very much for taking the time to put your website together and produce these plans. They’ve been really helpful for me.

    Thanks again

    Graham

    Reply
    • Matt says:
      22 October 2018 at 15:07

      Hi Graham, thanks for your comment. It makes the time and effort worthwhile to know that you have found the plans useful in achieving your goals. Thanks!

      Reply
  5. Fiona Thompson says:
    15 May 2018 at 06:24

    Hello Matt, I got your website from the NHS health unlocked. I am 58, female ( a bit overweight) but in good health . I ran a 10 k on Sat at 1 hr 25 and would like to focus on getting faster, probably concentrating on 5 ks . Can you suggest a training plan for me ? Manybthanks, Fiona Thompson

    Reply
    • Matt says:
      17 May 2018 at 13:47

      Hi Fiona, unfortunately I don’t have any on the site that are currently suitable but if you are still looking for one I can put one together for you if yo are still interested? Just let me know.
      Cheers,
      Matt

      Reply
  6. George says:
    13 February 2018 at 19:38

    Hi, thanks for the great website and training plans. Am getting closer to 18min 5k! Just wondering if you have any marathon training plans at all? Am planning on entering one in early autumn, so have ages but am yet to find a plan that looks/feels right. Thanks, George

    Reply
    • Matt says:
      14 February 2018 at 21:22

      Hi George, it’s a great question because I’m currently working on the marathon and half marathon training plans for the site. I’ll drop you a mail if you like when they are online, or just check the site again in a month or so. Cheers.

      Reply

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