A free training plan to your race
Pick your race and tell us your weekly running time and a recent result. You get a plan to race day with your own paces, on a calendar that syncs to your phone. Free, no card.
A plan built around your race
Three controlled sessions a week, everything else easy, and a long run at the weekend. Your paces come from your own recent time, the weekly time builds gently, and the last weeks taper into race day and recover after it.
Everything in your free account
- Training to race dayFor a 5K, 10K, half marathon or marathon up to 20 weeks away. No race yet? Start with 12 weeks of building.
- Your races in one placeSave any of 862+ Australian races. Other races inside your plan become tune-ups and take that day's session.
- A reminder the week beforeStart times, the race page and registration, so race week isn't a scramble.
- On your phone's calendarOne link puts your races and training in Apple, Google or Outlook Calendar, and keeps it up to date.
- Your results and parkrunsLog your times, see your PBs, and add your home parkrun's Saturdays in one tap.
How it works
- Pick your raceFrom race search, or "Train for it" on any race page. Or train without one.
- Tell us your weekHow many days you run, your weekly time now, and a recent 5K, 10K or half.
- Train and tick it offEach day's session is on Today and your calendar. A time trial every few weeks updates your paces.
Questions
Is it really free?
Yes. The plan, the calendar, race reminders and calendar sync are free, with no card and no trial. Advertising on the site pays for it.
What kind of training is it?
It's based on the Norwegian singles approach: a lot of running that's hard but controlled, at just under threshold, with everything else properly easy. It suits runners on a few hours a week because the hard days don't leave you wrecked. How the method works.
Which races can I train for?
A 5K, 10K, half marathon or marathon, starting up to 20 weeks before race day. Further out than that, save the race and start with 12 weeks of building. One plan runs at a time; other races you save become tune-ups.
What if I miss a session, or get sick?
Mark it missed and pick up with the next one. If you lose a week to illness, injury or travel, mark the week and the plan adjusts.
Is this medical advice?
No. It's a general training plan, not advice for your circumstances. Check with a doctor before starting, especially if you're new to running, coming back from injury, pregnant or have a medical condition, and stop and get advice if something hurts. See our terms.
Ready when you are
Sign in with Google or an email address, then set up your plan in a couple of minutes.
Get my free plan