Free Running Plans | Training Plans from Beginner to Marathon & Ultra
Finding a free running plan may feel nearly impossible when it seems that all of the popular training plans cost money. However, there are a surprising number of free running plans available for just about any distance – it just requires a bit of searching.
Where can I find a free running plan?
Many of the popular running companies offer training plans, but often require runners to purchase a plan and/or chat with a trainer to tailor a plan to their individual needs. While this is certainly nice for those aiming for very specific goals, most recreational runners are simply hoping to find some structure and progression for their training runs.
Below, we’ve compiled a list of all the free running plans we could find – from the most simple and straightforward, to comprehensive, detailed training plans. Check out the free plans for distances from 1 mile all the way to ultramarathon!
45+ Free Running Plans
These free running training plans cover just about every possible race distance. Whether you’re looking for a plan to start running for the first time, run your first 5k, a full marathon or anything in between – there is a training plan to help you achieve your goals.
It can be hard to justify spending money on a training plan after already paying for the race. Luckily, these free running plans are just as thorough, involved and easy to interpret as the most popular plans – but come without a cost.
Browse these running plans and pick your favorites to download for free!
Free Running Plans for Beginners
These training plans provide great structure for beginners who are just getting started running. They start runners with no experience and provide structure to gradually build up mileage in an attainable way.
- 12 Week Base Building Training Plan
- 30 Day Running Challenge for Beginners
- 12 Week Run/Walk Training Program
- Joggo — this running app creates running plans tailored to your unique goals and ability
Free 1 Mile Training Plans
Use any of this free running plan to work up to running your very first mile. Whether you’re training for a new PR or hoping to complete the distance for the very first time, this structure will break down your training to help you achieve your goals.
Free 5k Training Plans
These training plans work up to the 5k distance over the course of one to three months. Download any or all of the free running programs to train for your goal race.
- 30 Day 5k Training Plan
- 8 Week 5k Training Plan PDF
- 6 Week Beginner 5k Training Plan
- 8 Week Beginner 5k Training Plan
- 8 Week Intermediate 5k Training Plan
- 12 Week Sub 30 5k Training Plan
- Sub 25 Minute 5k Training Plan
- Hal Higdon Walking to Advanced Training Plan
Free 10k Training Plans
Most 10k training plans require at least a bit of prior running experience. Beginning with 1 – 2 mile runs, these training programs work up to the 6.2 mile distance.
- 30 Day 10k Training Plan
- Couch to 10k Training Program
- 8 Week Beginner 10k Training Plan
- 8 Week Absolute Beginner 10k Plan
- 6 Week Intermediate 10k Training Plan
- Run-Walk 10k Training Plan
- Advanced 10k Training Plan
- Hal Higdon Beginner to Advanced Training Plans
Free 15k Training Plans
These 15k training plans will help runners work up to the 9.3 mile distance. Choose from beginner to more advanced plans to best meet your race day goals.
Free 10 Mile Training Plans
The 10 mile distance has become a popular race day goal for many runners hoping to complete a half marathon in the future. These free running plans work up to 10 miles, whether for a race or simply base building for a half marathon.
Free Half Marathon Training Plans
Finding the right half marathon training plan plays a large role in your success on race day. Browse through the plans to find programs for beginners to advanced runners alike.
- 6 Week Half Marathon Training Plan
- The Best Beginner Half Marathon Plan
- 20 Week Half Marathon Training Plan
- 12 Week Half Marathon Training Plan
- 8 Week Beginner Half Marathon Training Plan
- 12 Week Beginner Half Marathon Training Plan
- 12 Week Advanced Half Marathon Plan
- Hal Higdon Beginner to Advanced Training Plans
Free 25k Training Plans
This 15.5 mile distance is a great way to challenge yourself after completing a half, even if you don’t feel ready for a full marathon. Choose from any of these running programs to work up to the 25k goal.
Free Marathon Training Plans
Just about every runner needs a training plan to complete a marathon. These free running plans help runners work up to the massive 26.2 mile distance to conquer their goals and achieve their dreams.
- Couch to Marathon Training Plan
- Beginner Marathon Schedule
- 6 Month Marathon Training Plan
- 20 Week Marathon Training Plan
- Sub 4 Hour Marathon Training Plan
- Hal Higdon Beginner to Advanced Training Plans
Free Ultramarathon Training Plans
Some runners just can’t get enough and continue to increase their distance. Ultramarathons are classified as races that are longer than a full marathon, with anything from 50k to 100 mile distances.
- 50k Training Plan
- 24 Week 50k Training Plan
- 50 Mile Training Plan
- 100k Training Plan
- 100 Mile Training Plan
Download any or all of these free running plans to meet your race day goals. Having a training plan is a great way to stay consistent and accountable, while avoiding injury and overtraining. Whether you’re a beginner runner or seasoned pro, these training plans can help you conquer even the wildest goals.
