Age Grade Calculator
The age-grade calculator is a method used to identify the quality of a performance adjusted for gender, age, and distance. Try our age-grade calculator to find your age-graded performance results.
The home of free structured training plans for runners of all abilities. Our training plans are designed relative to your current level and aspirational race pace, so whether it's a 5k, 10k, or Half Marathon, our training plans can help you achieve your target time.
Couch-to-5k down to 16 minute 5k
Sub 60 minute to 35 minute 10k Plans
Sub 2 hours down to 1:30 minutes
Coming Soon!
It doesn’t matter if you are running your first 5k race or your 100th 10k, it helps to have a bit of structure to work with rather than following generic training plans.
If you have a particular goal or new personal best time in mind, some focused training that is tailored to your specific target race pace can make the difference and give you the platform to achieve your ambitions.
For example, if you want to achieve a sub 60 minute 10k, then training at or close to the required race pace of 9:39 per mile (5:58 per km) rather than following a generic plan can have can a real positive impact on your results.
Our training plans are tailored relative to your current ability and aspirational race pace; helping you to complete all the required training components to help you run faster and get stronger.
It’s important that you select the right plan for your current ability so please take a moment to check out the following guides before starting a plan:
Age Grade Calculator
The age-grade calculator is a method used to identify the quality of a performance adjusted for gender, age, and distance. Try our age-grade calculator to find your age-graded performance results.
Hey Matt, the sub 45 10k page still cannot be opened. Can you help? Best regards from Germany! Sebastian
Hi Sebastian, apologies for the downtime! Should be back online now. Cheers!
noooooo! where has the sub 20 5k page gone? I am LOST!
Hi Peter, apologies for the downtime; my hosting service had some technical issues. Should all be back online now! Cheers.
Thanks Matt… I suppose I have no excuse now, better start training again!
Hi, I can’t access any of your pages other than the home page is this temporary?
Hi Joey, apologies for the downtime; my hosting service had some technical issues. Should all be back online now! Cheers.
Hi Matt, In terms of recovery runs what do you recommend. Currently looking to run sub 19 5k.
Thanks,
Stephen.
Hi Matt, i am using you Half Marathon 1:45 training plan. You have written about 800m intervals but haven’t actually included them in the plan?? Wonder where I should include these in the program. Also..tempo runs..should they be ran at target pace?? Cheers in advance : )
Hi Matt,
I can’t seem to find any information about a warm up for the trainings!