Easy running does most of the work
Faster sessions have a place when your goal and current training support them.
Your next race. Your running plan.
Realistic plans for 5K to marathon that start from the running you already do. See every week before you sign up for anything.
Build your plan
Free preview. No account needed.
- Week 1: 15 km, Easy pace, 3 runs
- Week 2: 16 km, Easy pace, 3 runs
- Week 3: 18 km, Easy pace, 3 runs
- Week 4: 14 km, Recovery, 3 runs
- Week 5: 19 km, Easy pace, 3 runs
- Week 6: 20 km, Easy pace, 3 runs
- Week 7: 15 km, Taper, 3 runs
- Week 8: 16 km, Race week, 3 runs
Built from 15 km/week · longest run 6 km Running less? Choose an easier goal or adjust after the preview.
How it works
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Choose your goal
Pick a distance, race date and goal. Check the starting point beside the form.
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Preview and adjust
See every week, then fit the training to your current weekly running, recent long run and available days.
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Track workout progress
Mark sessions completed, partial, or skipped. Add effort ratings and notes without rewriting the schedule.
Mostly easy. On purpose.
Build, then absorb
Gradual progression, lighter weeks, and a taper make recovery part of the schedule, not an afterthought.
A starting plan, not a promise
Adjust the load to your recent running. Log a missed session without moving it onto tomorrow. Training guidance, not a substitute for individual coaching or medical advice.
- Mon Strength Strength + mobility 20 min
- Tue Easy run Conversational effort 5 km 3.1 mi
- Wed Rest
- Thu Rest
- Fri Easy run 4 × 20 s strides 6 km 3.7 mi
- Sat Rest
- Sun Long run Easy effort 8 km 5.0 mi
Illustrative beginner 10K week. Your schedule depends on your selected plan and adjustments.
Four distances. One plan that fits.
From your first run/walk finish to a faster marathon. Explore the goals at your distance, then choose a starting point that fits your running.
Start free. Upgrade once.
Preview first. Save up to 3 plans for free. Need more plans or calendar sync? Premium is a one-time purchase, not a subscription.
Free
€0
Your first few training plans.
- Save up to 3 plans
- View and edit plans on the web
- Track completed, partial, and skipped workouts
- Adjust training after preview
Premium
€9.99 one-time
All the free features, plus:
- Create unlimited plans
- Add every workout to your calendar
- Get reminders before each run
One-time purchase • Yours forever
Questions before you start
Read the training philosophy or browse the full FAQ.
Is this training plan really free?
You can preview and save up to 3 plans for free. Premium is a one-time €9.99 upgrade that unlocks unlimited plans and calendar sync for your account.
Who are these running plans for?
They are built for beginner runners, everyday runners, and experienced runners who want a conservative race plan with a clear weekly structure.
What race distances are supported?
You can generate a 5K training plan, 10K training plan, half marathon training plan, or marathon training plan.
Can I track workout progress?
Yes. On each plan you can mark workouts completed, partially completed, or skipped, then add optional effort ratings and notes. EzyRun records progress without automatically rescheduling future workouts.
Do I need an account or subscription?
You can generate and preview a plan without an account. Free accounts can save up to 3 plans. Premium is a one-time €9.99 upgrade, not a subscription.