Running Training Plans
Science-based plans for every level and distance. All built on the 10% mileage rule, with cutback weeks and proper tapers.
Couch to 5K
Start from scratch and run your first 5K. Progressive run-walk intervals build your aerobic base safely over 9 weeks.
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5K Training Plan
Build your 5K speed with structured tempo runs, intervals, and long runs. Works for Parkrun improvement or your first race.
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10K Training Plan
Structured 10K preparation with progressive mileage, tempo sessions, and race-specific workouts.
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Half Marathon Training Plan
21.1 km demands both endurance and pacing discipline. This plan builds your long run to 18–19 km with tempo and easy run balance.
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Marathon Training Plan
Full 42.2 km preparation with long runs up to 35 km, a proper taper, and weekly mileage built progressively using the 10% rule.
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Hyrox Training Plan
Combines running with functional fitness training across 8 Hyrox stations. Ideal for anyone preparing for their first or second Hyrox race.
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Use the RunReps plan generator
Tell the plan generator your goal race, fitness level, and available training days - it builds a personalised week-by-week plan.
Generate Your Running PlanPremium Training Plan PDFs
Detailed, printable training plans with session-by-session breakdowns, nutrition guidance, and race-day preparation. Instant PDF download after payment.
10K Plans
Beginners 12 Week 10K Running Plan
£4.99
Intermediate 12 Week 10K Running Plan
£4.99
Advanced 12 Week 10K Running Plan
£4.99
Half Marathon Plans
Beginners Half Marathon Finisher Plan
£5.99
Intermediate Half Marathon Running Plan
£5.99
Breaking the Barrier: 1:45 Half Marathon Plan
£5.99
Marathon Plans
Beginners Marathon Finisher Plan
£6.99
Breaking the 4 Hour Marathon Training Plan
£6.99
Intermediate 4:30 Marathon Running Plan
£6.99
Hyrox Plans
12-Week Hyrox Training Plan
£7.99
Hyrox 8 Week Training Plan - 3 Days/Week
£7.99
Hyrox 8 Week Training Plan - 5 Days/Week
£7.99
Training plan questions answered
How long should a running training plan be?
It depends on your goal distance. For a 5K, 6–12 weeks is typically sufficient if you already run occasionally. A 10K needs 8–16 weeks; a half marathon 10–20 weeks; a marathon 16–24 weeks. More time allows you to start with lower mileage and build safely. Less time means prioritising the weeks closest to race day.
What is the 10% rule in running?
The 10% rule says you should increase your weekly mileage by no more than 10% per week. This prevents overuse injuries that develop when training load increases faster than the body can adapt. It’s not a rigid law - experienced runners can sometimes exceed it safely - but it’s a sound starting point.
How many days per week should I run when following a training plan?
3–4 days per week is effective for most runners building up to a 5K or 10K. For half marathon and marathon preparation, 4–5 days gives more room for long runs, tempo sessions, and recovery runs. Running every day is possible for experienced runners but not recommended for beginners or those returning from injury.
What is a cutback week in a training plan?
A cutback week reduces your weekly mileage by around 30% every 4th week. This allows your body to recover and adapt before the next training block. Skipping cutback weeks is one of the most common causes of overuse injury in distance runners. They should be treated as a planned part of training, not optional.