Free running training plans
Find your training plan
Structured plans for every distance and level — free to follow, week by week. Or answer a few questions to find the closest published plan.
Start here
Compare all 5K training levels
See starting distance, peak distance, longest run, and weekly frequency before choosing beginner, intermediate, or advanced.
5K training plans
The perfect first race — fast, fun, and achievable in weeks.
New to structured training or coming back after time off.
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
An experienced runner training 5+ days a week and chasing a specific time goal.
10K training plans
Double the 5K distance, double the satisfaction.
New to structured training or coming back after time off.
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
An experienced runner training 5+ days a week and chasing a specific time goal.
Half Marathon training plans
The endurance milestone that still fits a normal life.
New to structured training or coming back after time off.
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
An experienced runner training 5+ days a week and chasing a specific time goal.
Marathon training plans
The classic bucket-list distance, done right.
New to structured training or coming back after time off.
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
An experienced runner training 5+ days a week and chasing a specific time goal.
Built with documented training rules
Every plan comes out of the same training engine that powers the Kanni app, with transparent assumptions and evidence notes.
Smart periodization
Weeks flow through base, build, peak, and taper so your fitness peaks on race day.
Volume guardrails
Weekly growth is limited and recovery weeks are built in. No rule can guarantee injury prevention.
Balanced hard days
Never more than two quality sessions a week, and never back-to-back — recovery is part of the plan.
Performance-based paces
Training paces are estimates anchored to current fitness and Daniels-style intensity zones.
Frequently asked questions
Are these training plans free? +
Yes — every published plan is completely free to view and follow on the web. The Kanni app can generate a separate plan from your goals and availability, track your runs, and provide AI coaching context.
How are these training plans created? +
Every plan is generated by Kanni's deterministic training engine — the same one that powers the app. It organizes weeks into base, build, peak, and taper phases, applies conservative volume guardrails, schedules recovery weeks, and does not stack two hard days back to back. These rules do not guarantee injury prevention.
Which plan should I choose? +
Pick your race distance (5K, 10K, half marathon, or marathon) and the experience level that matches your current running. Not sure? Use the plan finder to answer a few quick questions and get the closest published plan for your selected distance and level.
Do I need an Apple Watch? +
No. You can follow any published plan on your own. On iPhone and Apple Watch, Kanni can record runs, compare training with an in-app plan, and provide coaching context before and after runs.
Find your starting point
Answer a few quick questions and get a training plan matched to your distance and experience. The schedule stays fixed.