Training plans

Training plans built from your times

Pick the goal. Each page shows how the block is shaped, a real week from the plan the app would build for a typical runner, and how far the long run climbs — so you know what you are signing up for before you start.

Six goals

11 weeks Zero to 5K From a walk to a continuous 5 km, three sessions a week, with a coach saying what each one is for. 10 weeks 5K A faster 5K from the time you run now: intervals, threshold and a long run priced from your parkrun. 12 weeks 10K Twelve weeks from a 5K time to a 10K you can hold: threshold work, a growing long run, four days a week. 16 weeks Half marathon Sixteen weeks to a half you can pace: the long run climbs by time on feet, the paces come from your 5K. 18 weeks Marathon Eighteen weeks, four days a week, a long run that climbs at a survivable rate and a three-week taper. 20 weeks Ultra (50 km) Twenty weeks for a first 50 km: time on feet, back-to-back long runs and paces that know the distance.

What every plan shares

Each one is built from a race time you have actually run, priced through the same published models the free calculators on this site use, and shaped as base, build, peak and taper with cutback weeks along the way. The sample week on each page is the plan engine's own output for a typical runner, not an illustration — your block keeps the shape and re-prices every number from your times.

Plans and the voice coach are part of an Outrunr membership, with a 14-day free trial from your first plan. Tracking runs, personal bests and every calculator here stay free.

Start from your own times.

Give Outrunr one honest race and the days you can run. It builds the block around them, coaches every session by voice, and tells you plainly whether the goal is still on.

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