Example week

Your plan will look like this

No more empty calendar. A plan that fits your level, goal and weekly rhythm — built from purposeful sessions.

100% freeNo account, no credit card. Download instantly or send to your calendar.
PersonalBased on your level, goal, available days and target race.
Fully customizableMove sessions, swap days, adjust pace or distance.
Ready in 60 secondsAnswer a few questions and your plan is ready.
Build free plan

Week 1

May 4 – May 10
37.1 km3:58:08
Focus of this week

Build week: This sample week combines easy mileage with one interval session and a longer run. The focus is finding rhythm, keeping faster work controlled and leaving enough recovery between training stimuli.

  • Total duration: 3:58:08
  • Total distance: 37.1 km
MondayMAY 4
Rest / recovery
tip
TuesdayMAY 5

Interval Training

8 min WU @ 6:40 min / km

Repeat 9x:

4 min @ 5:30 min / km

2 min recovery @ 7:10 min / km

5 min CD @ 6:40 min / km

11.0 km1:07:00
tip
WednesdayMAY 6
Rest / recovery
tip
ThursdayMAY 7

Easy Run + Strides

Run: 45 min @ 6:35 min / km

Repeat 7x:

Run: 20 sec @ 5:15 min / km

22 sec cool jog

7.3 km50:08
tip
FridayMAY 8
Rest / recovery
tip
SaturdayMAY 9

Long Run

8 min WU @ 6:40 min / km

Run: 113 min @ 6:25 min / km

18.8 km2:01:00
tip

Sample plans

Choose a fixed distance.

Use a ready-made plan as a starting point for your 5K, 10K, half marathon or marathon.

5K hero image

5K

Example 5K plan

Build up to your first five kilometers in eight weeks with short easy runs, intervals and enough recovery days.

5 km5-8 weeks2x per week
View plan
10K hero image

10K

Example 10K plan

Combine easy, tempo and interval work to hold your pace and build confidence on the 10K.

10 km8-12 weeks2-3x per week
View plan
Half marathon hero image

Half marathon

Example half marathon plan

Push your limits with easy miles, tempo blocks at race pace and targeted recovery.

21.1 km12 weeks3x per week
View plan
Marathon hero image

Marathon

Example marathon plan

Build to 42.2 kilometers over sixteen weeks with progressive long runs, marathon pace and a careful taper.

42.2 km16 weeks3x per week
View plan

Community

Recent personal plans

Browse plans recently created and publicly shared by other runners.

View all personal plans

Post-Utrecht trainingen

Personal record · Balanced

Not started

Persoonlijk hardloopschema van 24 weken met 3 trainingen per week om je personal record op de halve marathon te verbeteren.

Start date
Jun 1, 2026
Weeks
24 weeks
Training days
3x per week
View plan

PR verbeteren halve marathon (24 weken)

Personal record · Balanced

Not started

Persoonlijk hardloopschema van 24 weken met 3 trainingen per week om je personal record op de halve marathon te verbeteren.

Start date
Jun 1, 2026
Weeks
24 weeks
Training days
3x per week
View plan

Recreatief plan (20 weken)

Improve fitness · Balanced

Week 1/20

Persoonlijk hardloopschema van 20 weken met 2 trainingen per week, gericht op conditie verbeteren.

Start date
May 17, 2026
Weeks
20 weeks
Training days
2x per week
View plan