Free running training plans
Find your training plan
Science-based plans for every distance and every level — free to follow, week by week. Or answer a few questions and we'll build one for you.
5K training plans
The perfect first race — fast, fun, and achievable in weeks.
New to structured training or coming back after time off.
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
An experienced runner training 5+ days a week and chasing a specific time goal.
10K training plans
Double the 5K distance, double the satisfaction.
New to structured training or coming back after time off.
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
An experienced runner training 5+ days a week and chasing a specific time goal.
Half Marathon training plans
The endurance milestone that still fits a normal life.
New to structured training or coming back after time off.
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
An experienced runner training 5+ days a week and chasing a specific time goal.
Marathon training plans
The classic bucket-list distance, done right.
New to structured training or coming back after time off.
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
An experienced runner training 5+ days a week and chasing a specific time goal.
Built like a real coach would
Every plan comes out of the same training engine that powers the Kanni app — grounded in proven endurance-training principles.
Smart periodization
Weeks flow through base, build, peak, and taper so your fitness peaks on race day.
The 10% rule
Weekly volume grows gradually with recovery weeks built in, protecting you from injury.
Balanced hard days
Never more than two quality sessions a week, and never back-to-back — recovery is part of the plan.
VDOT-based paces
Training paces are anchored to your fitness using proven Daniels VDOT science.
Frequently asked questions
Are these training plans free? +
Yes — every plan is completely free to view and follow on the web. The Kanni iPhone and Apple Watch app lets you sync a plan, track your runs against it, and get an AI coach that adapts it to you.
How are these training plans created? +
Every plan is generated by Kanni's deterministic training engine — the same one that powers the app. It periodizes your weeks into base, build, peak, and taper phases, respects the 10% rule for safe volume progression, schedules recovery weeks, and never stacks two hard days back to back.
Which plan should I choose? +
Pick your race distance (5K, 10K, half marathon, or marathon) and the experience level that matches your current running. Not sure? Use the plan builder to answer a few quick questions and get a personalized recommendation.
Do I need an Apple Watch? +
No. You can follow any plan on your own. Kanni shines on iPhone and Apple Watch, where it tracks your runs, compares them to your plan, and coaches you with real-time and post-run insights.
Your plan, personalized
Answer a few quick questions and get a training plan matched to your distance, experience, and schedule.