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RUNCULTURE - Hardlopend persoon

Running plans & training

All plans

Pick the training plan that matches your distance and level, or build a personal plan.

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.

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PersonalBased on your level, goal, available days and target race.
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Week 1

Jun 1 – Jun 7

37.1 km3:58:08
MondayJUN 1
Rest / recovery
tip
TuesdayJUN 2

Interval Training

8 min @ 6:40 min / km

Repeat 9x:

4 min @ 5:30 min / km

2 min recovery @ 7:10 min / km

5 min @ 6:40 min / km

11.0 km1:07:00tip
WednesdayJUN 3
Rest / recovery
tip
ThursdayJUN 4

Easy Run + Strides

Run: 45 min @ 6:35 min / km

Repeat 7x:

Run: 20 sec @ 5:15 min / km

20 sec cool jog

7.3 km50:08tip
FridayJUN 5
Rest / recovery
tip
SaturdayJUN 6
Rest / recovery
tip
SundayJUN 7

Long Run

8 min @ 6:40 min / km

Run: 113 min @ 6:25 min / km

18.8 km2:01:00tip

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

Improve fitness

Improve fitness · Balanced

Not started
Start date
Jun 8, 2026
Weeks
16 weeks
Training days
1x per week
View plan

TCS Amsterdam Marathon

Race · Balanced

Not started

Personal running plan of 18 weeks with 5 sessions per week, for the race **TCS Amsterdam Marathon** (full marathon) on October 17, 2026. Target time 3:35 hr

Start date
Jun 15, 2026
Weeks
18 weeks
Training days
5x per week
View plan

Race

Race · Balanced

Completed
Start date
Jan 1, 2026
Weeks
15 weeks
Training days
3x per week
View plan

Personal record

Personal record · Zones & Quality (VDOT)

Week 10/10
Start date
Mar 31, 2026
Weeks
10 weeks
Training days
5x per week
View plan