Step 1: What distance are you training for?
5k
For beginners through to sub-20 and faster.
10k
For runners targeting sub-60 down to sub-35.
Half Marathon
For runners targeting sub-2 hours, 1:45 or 1:30.
Start with the distance you are training for, then choose the row closest to your current race fitness. If you are between two plans, start with the easier option and build from there. The right plan should stretch you, not break you.
Find your 5k plan
| Your current 5k level | Your target | Recommended plan |
|---|---|---|
| New runner / returning runner | Finish your first 5k | Couch to 5k Training Plan |
| 30–35 mins | Sub 30 | 30 minute 5k Training Plan |
| 28–32 mins | 28 mins | 28 minute 5k Training Plan |
| 26–30 mins | 26 mins | 26 minute 5k Training Plan |
| 24–28 mins | 24 mins | 24 minute 5k Training Plan |
| 22–26 mins | 22 mins | 22 minute 5k Training Plan |
| 20–23 mins | Sub 20 | Sub 20 5k Training Plan |
| 18–21 mins | 18 mins | 18 minute 5k Training Plan |
| 16–19 mins | 16 mins | 16 minute 5k Training Plan |
Not sure which plan to choose?
Pick the plan closest to your current fitness, not just your dream target. A good plan should stretch you, not break you.
Find your 10k plan
| Your current 10k level | Your target | Recommended plan |
|---|---|---|
| Newer runner / building endurance | Complete a 10k confidently | 10k Training Plans for All Levels | Free Structured Plans for PBs |
| 60–70 mins | Sub 60 | Sub 60 Minute 10k |
| 55–65 mins | 55 mins | 55 Minute 10k Training Plan |
| 50–60 mins | 50 mins | 50 minute 10k Training Plan |
| 45–55 mins | 45 mins | 45 Minute 10k Training Plan |
| 40–48 mins | 40 mins | 40 Minute 10k Training Plan |
| 35–42 mins | 35 mins | 35 Minute 10k Training Plan |
Not sure which 10k plan to choose?
Choose the plan closest to your current fitness first. If your target is more than 10 minutes faster than your current 10k time, build towards it in stages.
Find your half marathon plan
| Your Current Half Marathon Level | Your Target | Recommended Plan |
|---|---|---|
| New to the distance | Finish your first half marathon | 8 Week Half Marathon Training Plan |
| 2:00–2:20 | Sub 2 hours | Sub 2 hour Half Marathon Training Plan |
| 1:45–2:05 | 01:45 | 1:45 Half Marathon Training Plan |
| 1:30–1:50 | 01:30 | 1:30 Half Marathon Training Plan |
Half marathon note
The half marathon rewards consistency more than hero sessions. Pick the plan you can complete week after week, not the one that looks most impressive on paper.
Frequently Asked Questions
Choose the plan that matches your current fitness first, then your target time. A good plan should stretch you without forcing a jump in training that you cannot recover from.
Not always. If your target is much faster than your current race time, start with the plan one step closer to your current fitness and build from there.
Start with the easier plan. You can always add pace or progress to the next target later, but starting too aggressively increases the risk of injury, fatigue or missed sessions.
Most runners should allow at least 8–12 weeks for a focused 5k, 10k or half marathon goal. If you are returning from a break, give yourself longer.
Yes, but beginners should start with the entry-level or finish-focused plans before moving to faster target-time plans.
Want the next version of the Plan Finder?
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