Whether you’re preparing for a 5K or creating your next marathon training plan, customize your running schedule with these free downloadable 8-week, 10-week, 12-week, 16-week, and 20-week running training plan templates.

• Free Training Plan PDF Downloads
• Looking for a Free Training Plan to Follow?
• Should I Work with a Running Coach?

These days, finding a free training plan for your next race isn’t difficult thanks to the many resources running coaches and running brands have made available. There are plenty of free beginner training plans designed to help new runners cross the finish line on race day. And you’ll even find free training schedules that test more experienced intermediate and advanced runners with higher mileage and challenging speed workouts.

That said, sometimes the plan you like best doesn’t quite fit your weekly schedule. Maybe the training plans you’ve researched don’t hit the mileage you’re looking to run or the key workouts lack the variety that you’d prefer — or have too much variety!

For more experienced runners who have an understanding of how to safely increase mileage and incorporate speed workouts, you may prefer to write your own training plan. Writing your own plan allows you to determine the number of days you want to run each week, incorporate intentional cross-training workouts, increase your mileage based on your comfort level, and add in the types of speed workouts you like best.

Setting a running goal? Read these tips from running coaches first.

The free downloadable training plan PDFs below offer a blank slate to write the perfect training schedule for your next race. The schedules are clean and easy to read, and each template includes a couple of pages for training plan notes where you can add workout details such as warm-up drills, paces for tempo runs, and rest times between intervals.

Free Training Plan PDF Downloads

Click on the links below to download the plan of your choice (the plan will open in a new browser window). Before you get started writing your own training schedule, be sure to read these tips on designing your own plan!

If you need a flexible weekly training template, check these out.

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Looking for a Free Training Plan to Follow?

If you’re less experienced or uncomfortable with writing your own training plan and prefer the guidance of a running coach, check out these resources to learn about the free training plans available online. Each training plan listed includes a description, quick facts such as the number of weeks and number of running workouts per week, and a direct link to the free plan.

• 17 Free 5k Training Plans for Beginner, Intermediate, and Advanced Runners
• 12 Free 10k Training Plans for Beginner, Intermediate, and Advanced Runners
• 15 Free Half Marathon Training Plans for Beginner, Intermediate, and Advanced Runners
• 14 Free Marathon Training Plans for Beginner, Intermediate, and Advanced Runners

Training for your first marathon? Read these tips from running coaches.

Should I Work with a Running Coach?

Working one-on-one with a running coach provides personalized guidance and training plans that are customized to your schedule and fitness level. Coaches can help you make workout adjustments throughout your training if you have a setback or if you are exceeding the expectations you and your coach defined at the start.

Learn more about working with a coach to help you reach your running goals in this article on when it might be time to hire a running coach.

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Disclaimer: Before choosing to follow any training program or the training advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

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FIND MORE TRAINING TIPS:

Your Guide to Running Speed Workouts

Tips to Help Your Increase Your Running Endurance

Cross-Training Workouts for Runners That Coaches Recommend

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