Free running training plans, 5K to marathon

Your paces for every run, worked out from one race time. The plan stays right as you go.

Enter your recent race time

Step 1 of 3

Your recent race

My last race was a in

Your paces appear as you type.

Free · No account · No app

A 25:00 5K gives you

EasyMost of your running
6:19/km
Long runSteady, chatty
6:37/km
TempoComfortably hard
5:16/km
IntervalsHard, with jog breaks
4:51/km

Race times this fitness predicts

VDOT 38.3

5K
25:00
10K
51:53
Half
1:55:04
Marathon
3:57:55

What you get from Run-R, free

A real plan with your own paces, kept current until race day. Nothing to install, no account, no fee.

  • A plan built for you

    Built from your race time, race date and running days. Base, build, peak and taper, with an easier week every third or fourth week.

    Phases
    Base · Build · Peak · Taper

  • Your exact paces

    Easy, long, tempo, interval and race pace for every run. Worked out from your time with Jack Daniels' VDOT formulas.

    Easy
    6:19
    Tempo
    5:16
    Intervals
    4:51
    See paces by 5K time

  • It stays right as you go

    Update it after a new result, missed time or a new race date. The weeks ahead re-plan from today, and what you ran stays.

    Update for
    New result · Missed time · New date

  • It lives where you already look

    Your plan link opens it anywhere, saved on your phone with no account. Every session goes in your calendar, and there is a PDF.

    On
    Phone · Calendar · PDF

  • Race day sorted

    A pacing plan with your splits. A pace band to print and wear, per km or per mile.

    Halfway
    25:57
    10K finish
    51:53
    Make a pace band

  • Honest about your goal

    Give it a target time. It tells you plainly if today's fitness supports it, and what it would take.

    Goal 10K
    50:00
    Today
    51:53

Free with an account

Your running, checked against your plan

Import runs from any watch or your Strava archive. Each run lands on its day, checked against what it was for.
  • Plan and run, side by side. Missed, short and too-hard days stand out.
  • Intervals judged rep by rep. Each rep against its target pace, with a plain verdict.
  • Paces that keep up with you. When your runs say you are fitter, it offers new paces. You decide.
See an example Sign in, free

Watch files work for everyone. Strava is open to a few runners while Strava reviews Run-R.

Calculators and pace charts

Free, and worked out by the same engine as the plans.

Questions

Comparing apps? See Run-R vs Runna, Hal Higdon and Nike Run Club.

Is it really free?

Yes. No signup, no card and no trial. Build, change and download as many plans as you like.

How does it work out my plan?

You give a recent race time, your race date and the days you can run. The race time sets your VDOT score, which sets your paces, using Jack Daniels' formulas. The weeks are then built around your date and your days.

How many weeks do I need?

As a guide: 6 to 10 weeks for a 5K or 10K, 10 to 16 for a half marathon and 16 to 20 for a marathon, longer if you are new to running. Give it your race date and the plan fits the weeks you have, from 4 to 24.

Is it safe for complete beginners?

It starts beginners on run/walk, Couch to 5K style, with one small step a week. Weekly distance rises by no more than 10%, no run grows more than 10% on your longest recent one, and every third or fourth week is easier. If you have a health condition, check with a doctor first.

What if I get ill, miss a week or my race moves?

Open your plan and choose Update my plan. Tell it what happened and the weeks ahead are re-planned from today. If you're just not feeling 100%, it can ease the next few days instead.

Can I use it with my watch and calendar?

Yes. Each session downloads as a Garmin workout file, you can copy it for any watch, and the whole plan can go in Apple, Google or Outlook Calendar, where it updates when the plan changes. There is a PDF too.

How is it different from Runna or Hal Higdon?

Hal Higdon's plans are fixed templates by level. Runna builds plans from your times but costs a monthly fee. Run-R builds the plan from your own race time and keeps it current, free.