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Free Training Plans

If you need a training plan for a 5k, 10k, half-marathon or a full marathon we've got them. Each plan is free and provides day to day coaching to get you to the finish line of a race safely. We've got walking, walk-run and run-walk plans. We've also got plans for beginners, intermediate and advanced runners.

Find your Marathon pace based on a recent pace using our Marathon Pace Calculator

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Training Plans from WalkJogRun

We've got training plans for everyone! This page will help you pick the right type of plan to get started.

Follow these plans on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Training App.

Select a Training Plan

TIP: Try to pick a plan based on your current capability to avoid over-training which can lead to injuries.

  • Beginners: These training plans are for people who don't currently run or are just getting started. We've got plans for walkers, runners and plans that fit in the middle.
    • Run Your First 5k is a program for anyone who doesn't exercise but is looking to run a 5k, skipping the walking plans.
    • Walking plans gradually build-up your walking distance and are ideal for people who don't exercise.
    • Walk-Run plans feature mostly walking with short intervals of running and are best for people who currently walk but are looking to learn how to run.
    • Run-Walk plans are mostly running with a little walking and are the next step for walk-runners to get closer to non-stop running.
    • Running plans in the beginner group are for people who have progressed to the point where you are running 3 times a week and want to train for a race.
  • Intermediate: These plans are for runners looking to improve their race times.
  • Advanced: These plans are for experienced runners and feature speed work and endurance sessions to boost your race performance and your endurance.

Pick a Distance

For the launch we've prepared 5k, 10k, Half Marathon and Full Marathon Training Plans for every level of experience but plan to incorporate more as we go. If you have a specific distance or type of training plan in mind that we don't feature please let us know.

If you're looking to get fit with your dog you could try one of our dog walk or dog run training plans.

Get with the Program!

Join the program you've picked to get a customized calendar