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Running plans for your next PB

Run Smarter. Race Faster. Reach Your Next PB.

Turn your target time into a personalised training plan. Whether you're starting with Couch to 5K or chasing a marathon PB, get the right sessions, pacing and recovery guidance for your current fitness level.

Find My Plan Couch to 5K 5K Plans 10K Plans Half Marathon Plans
How it works

Three distances. One progression system.

Find where you are today, choose the next realistic rung, then keep building from one PB to the next.

  1. 1
    Start todayUse a recent race time or current fitness to find your starting point.
  2. 2
    Choose the next PBPick the next realistic target — not the fastest time you can imagine.
  3. 3
    Train, race, get fasterComplete the block, bank the PB, recover, then take on the next challenge.

One journey. A series of achievable PBs. Begin at the rung that matches today’s fitness.

Find My Plan
Everyday runners racing together beside the waterfront at Málaga Marathon.
5K pace route

Structured 5K Training Plans

Short enough to hurt. Structured enough to control.

 Club and recreational runners moving through the London Marathon in Canary Wharf.
10K rhythm

Structured 10K Training Plans

Durable enough for 10K, sharp enough for a proper PB.

 A mixed group of everyday runners racing beside the river in Frankfurt.
Endurance route

Structured Half Marathon Training Plans

Patient miles, controlled pace, and enough recovery to reach the final stretch.
Popular starting points

Our Most Popular Training Plans

Whether you are starting from scratch or already chasing a PB, these are useful doorways into the plan library.

Start runningCouch to 5KComplete 9-week beginner run-walk plan First time targetSub 30 5KFirst structured target-time block 10k Target60 Min 10KFirst 10k Target for beginners Breakthrough targetSub 20 5KAdvanced block for runners already close
PROGRESS, SHARED BY RUNNERS

Their next PB starts here.

Find your next 5K plan
27:4828-MINUTE PLANandrewmcgill32 sec faster than previous best21:5822-MINUTE PLANJayBroke the sub-22 barrier19:31SUB-20 PLANClintGoal achieved over two cycles

INDIVIDUAL READER-REPORTED RESULTS · YOUR PROGRESS MAY DIFFER

The 5K ladder

From your first run to your next PB.

Start with Couch to 5K if you are new, or pick the plan closest to your current fitness. Complete the plan, then move up when the next target is genuinely within reach.

1 Start here Couch to 5k Training Plan New runners or returning runners building run-walk consistency. Finish Run / walk 2 Build 30 Minute 5k Training Plan Best suited to runners currently around 30–32 minutes who can already hold target pace for around a mile. Sub 30 9:40/mile 3 Build 28 Minute 5k Training Plan Best suited to runners currently around 28–30 minutes who can already run close to 9:00/mile for a mile. 28:00 9:00/mile 4 Build 26 Minute 5k Training Plan Best suited to runners with a current 5k PB under around 28 minutes. 26:00 8:20/mile 5 Build 24 Minute 5k Training Plan Best suited to runners with a current 5k PB under around 26 minutes. 24:00 7:41/mile 6 Breakthrough 22 Minute 5k Training Plan Best suited to runners with a current 5k PB under around 24 minutes. 22:00 7:03/mile 7 Breakthrough Sub 20 5k Training Plan Best suited to runners already close to 20 minutes or able to run under around 22 minutes. Sub 20 6:25/mile 8 Performance 18 Minute 5k Training Plan Best suited to runners with a current 5k PB under around 20 minutes. 18:00 5:45/mile 9 Performance 16 Minute 5k Training Plan Best suited to highly trained runners already close to 16–17 minutes. 16:00 5:10/mile
Begin here

Couch to 5K and 5K PB plans

Start with the 9-week Couch to 5K beginner plan, then move through Sub 30, 24-minute, 22-minute, Sub 20 and faster targets as your fitness grows.

Enter the 5K hub
Coming into focus

10K plans

For runners ready to extend endurance and turn 5K fitness into a stronger 10K target.

View 10K plans
Endurance lane

Half Marathon

Build the aerobic base, control pacing and choose a realistic half-marathon target time.

View half-marathon plans
Run with us

Join the RunningFastr Strava Club.

Get the weekly RunningFastr workout, join the PB chat and train alongside runners chasing their next breakthrough.

Join the RunningFastr Club →
Start sensibly

Old-you might know the dream target. Current-you needs the right next training plan.

Choose the plan that fits today, train with purpose, and let the next PB arrive from structure.

Find My Plan