Plans, paces & PBs 
Start where you are
From first target to faster splits
Pick the plan that matches today’s fitness, then build confidence one sensible training block at a time.
Running plans for your next PB
Choose the right plan, train at the right pace, and chase your next breakthrough.
RunningFastr turns target times into practical training routes: start from scratch with Couch to 5K or pick your distance, check your current fitness, then follow a structured training block built around pace, quality sessions and recovery.
PB route Pick the right block Target pace, weekly rhythm and recovery all working together.
How it works
A better PB starts with the right next block.
- Start with where you are now Use your current race time, recent training and honest weekly availability.
- Choose the next realistic target Pick the plan that stretches you without tipping into fantasy land.
- Train the block, not your ego Let the weekly rhythm, easy running and recovery do the work.
Build rhythm
Road-race effort, not random effort
The plans turn target pace into repeatable sessions, sensible bridges and recovery.
Go longer
Endurance with control
10K and half-marathon work should feel purposeful, not like every run is a panic test.
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 hub10K plans
For runners ready to extend endurance and turn 5K fitness into a stronger 10K target.
View 10K plansHalf marathon
Build the aerobic base, control pacing and choose a realistic half-marathon progression.
View half-marathon plansDecision support
Not sure which plan fits? Start with the Plan Finder.
Enter your current time, target, training availability and injury caution. The tool points you toward the most sensible next plan instead of the most heroic one.
Example decision
24:00 current 5K → Sub 20 target
Do not jump straight into fantasy land. Use the 22-minute bridge first, then move toward the Sub-20 block when the pace is repeatable.
See the bridge planThe 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 block, then move up when the next target is genuinely within reach.
1 Start here Couch to 5k Training Plan Finish Run / walk › 2 Build 30 Minute 5k Training Plan Sub 30 9:40/mile › 3 Build 28 Minute 5k Training Plan 28:00 9:00/mile › 4 Build 26 Minute 5k Training Plan 26:00 8:20/mile › 5 Build 24 Minute 5k Training Plan 24:00 7:41/mile › 6 Breakthrough 22 Minute 5k Training Plan 22:00 7:03/mile › 7 Breakthrough Sub 20 5k Training Plan Sub 20 6:25/mile › 8 Performance 18 Minute 5k Training Plan 18:00 5:45/mile › 9 Performance 16 Minute 5k Training Plan 16:00 5:10/mile ›
Popular starting points
Four useful routes into the system.
Whether you are starting from scratch or already chasing a PB, these are useful doorways into the plan library.
Start sensibly
Find My PlanOld-you might know the dream target. Current-you needs the right next block.
Choose the plan that fits today, train with purpose, and let the next PB arrive from structure rather than panic.