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Running Training Plans for Your Next
Training plans designed to help you run better, recover smarter, and finally understand why what you’re doing works. Whether you’re building from the couch, gunning for a sub-2 half, tackling your first full marathon, or looking to set a qualifying time, our downloadable training plans are designed with the same structure, science, and strategy we use with our 1:1 athletes.
Not sure where to start? Take our 60-second Training Plan Quiz to get a personalized recommendation based on your current fitness, goals, and schedule. Then download your plan and get to work—with expert guidance built in every step of the way.
Running Explained offers downloadable running training plans for every distance and level, from couch to 5k to advanced marathon, plus aerobic base and speed base blocks. Each plan runs 12 to 28 weeks, comes in miles, kilometers, and time-based versions, and includes 20-plus pages explaining how the training works. Plans are self-guided, or add a coaching session to personalize one to you.
Popular Plans Runners Love
These are the plans that runners come back for again and again—for their smart structure, approachable guidance, and real-world results. Whether you’re going from the couch to your first race, building toward a half marathon PR, or tackling the marathon for the first (or fourth!) time, these are our most downloaded and most celebrated training plans.
Tried, tested, and loved by thousands of runners.
You don’t need a custom plan to train like a coach wrote it.
Not all training plans are created equal. Our plans are written with the same structure and strategy we use with our 1:1 coaching clients - just in a self-guided format.
Plans available for:
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Aerobic Base Building
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Speed Base Building
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Race Plans (5k/10/Half/Full)
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Strength Training Plans
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Disney Plans
They include:
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Clear run-by-run instructions (no guessing on pacing or effort)
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Fueling & hydration guidance
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Explanations of how training works, so you learn as you go
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Built-in recovery and rest
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Multiple formats: mileage, kilometers, and time-based
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Post-race recovery schedule included
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Level 0 - Level 4 For Race, Base and Speed Plans
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3 versions included, so you can pick the one that works best for you: mileage-based, kilometer-based, and time-based schedules included in every plan.
All Downloadable Training Plans
Not seeing what you need? Book a 30-min Coaching Consult or a Guided/Custom Training Plan instead!
Every plan works on its own. Add a coaching session with Kickstarter if you want it personalized to you.
Run It Solo, or With a Coach
Downloadable Training Plan Clients Say...
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Join The Run Club App: All access to every training plan, strength program, and resource available in the app!
Whether you're prepping for a race or just want to improve, a membership to The Run Club has everything you need - race plans, base-building, strength training, mobility, drills, fueling, pacing, fitness tests, and more - plus 35% off all masterclasses to deepen your knowledge!
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Downloadable Training Plans
Build Your Season Bundle and Save.
Add any 3 base, speed, race, or strength plans and 25% comes off automatically at checkout. No code, no catch. Use the filters below to build your stack. (Couch and Core plans not included, so look for the Save 25% badge.)