Race Training Plans
Build a race-ready running plan in seconds.
Generate a realistic plan for your next race. Preview every week instantly and keep it simple.
No accounts or subscriptions. Just a plan that's easy to follow.
- • Preview the complete training plan for free
- • Adjust and regenerate as often as you like
- • No accounts or subscriptions
Need quick conversions first? → Pace calculator
Get your plan
1. Choose your race
Set distance, date, and experience level.
2. Preview the plan
See every week laid out Monday through Sunday.
3. Export your plan
Download a calendar file or printable PDF.
FAQ
Is this training plan really free?
The full plan preview is free. Exporting to calendar or PDF requires a one-time purchase.
Who are these plans for?
They are designed for first-time runners and still useful for experienced runners who want a conservative plan.
What race distances are supported?
You can generate a 5K training plan, 10K training plan, half marathon training plan, or marathon training plan.
Do you have a couch to 5K plan?
Yes. The 5K plan is a beginner 5k plan with gentle run/walk progression that works well as a couch to 5k plan.
How do I start running if I'm a complete beginner?
Start with short run/walk intervals, keep the pace easy, and focus on consistency. The plan is built to guide you through how to start running safely.
How many days per week should I run?
Most beginners do best with 3–4 run days and at least one full rest day. The plan balances running with recovery.
What pace should I run my easy runs?
Easy runs should feel conversational. You should be able to speak in full sentences without gasping.
What if I miss a week or a workout?
Skip the missed session and repeat the previous week instead of trying to make it up. Consistency matters more than perfection.
Can I use this for a 10K training plan / half marathon training plan / marathon training plan?
Yes. The app generates a 10k training plan, half marathon training plan, or marathon training plan based on your distance and date.
Does the plan include strength training?
Yes. Each plan includes two short strength sessions per week to support durability.
How does the calendar export work?
Download the .ics file and import it into Apple, Google, or Outlook calendars to get reminders.
Can I switch between km and miles?
Yes. You can toggle units anytime and the plan will display distances in km or miles.
Is this plan suitable for advanced runners?
It's a conservative beginner running plan that also works as a simple baseline for experienced runners. It is not elite coaching.
Can I adjust the plan after generating it?
Yes. You can tweak inputs and regenerate the plan as many times as you like.
Do I need to create an account?
No. There are no accounts or subscriptions.
How do I use the plan day to day?
View it online, or export to your calendar or a printable PDF.
Is this medical or coaching advice?
No. This is educational guidance only, not medical advice.
EzyRun helps runners generate realistic 5K training plan, 10K training plan, half marathon training plan, and marathon training plan options in a simple format. Plans are built for beginner runners and experienced runners who want a clear weekly schedule with practical pacing guidance.