Running plans for your next PB

Choose the right plan, train at the right pace, and achieve your next PB.

RunningFastr turns target times into practical training routes: start from scratch with our Couch to 5K or pick your distance, check your current fitness, then follow a structured training block built around pace, quality sessions and recovery.

Find My Plan Couch to 5K 5K Plans 10K Plans Half Marathon Plans

Runners moving through a city road race, captured with motion blur and realistic race-day energy.

PB route Structured Training Plans Target pace, weekly rhythm and recovery all working together.

5K • 10K • Half Photo: Miguel Alcântara / Unsplash

How it works

A new PB starts here.

Start Today Use your current race time, recent training and honest weekly availability.
Choose the next PB target Pick the plan that stretches you without tipping into fantasy land.
Follow with structure & consistency Let the weekly rhythm, easy running and recovery do the work.

Not sure which plan fits? Match your current fitness, target and available running days to the most sensible next training block.

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

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