Free personalised training plans from real running coaches. No sign-up needed.
Your first name
What's your goal?
🏃
Complete a 5k3.1 miles
🏅
Complete a 10k6.2 miles
⚡
Half Marathon13.1 miles
🔥
Full Marathon26.2 miles
Days per week
3
2 days6 days
2 days/week is only available for 5k plans.
Your current level
Beginner
Intermediate
Advanced
Not sure which to pick? ▼
Beginner — New to structured training for this goal. Could be new to running or just new to training at this distance.
Intermediate — Solid base for this distance, ready for quality sessions like tempo and race pace efforts.
Advanced — You've raced this distance before and want to improve. Comfortable with intervals, LT, and VO2 max work.
Plan length (weeks)Minimum 4 weeks · Maximum 24 weeks
💡 For a , we recommend weeks.
Best day for your long run?
Monpick
Tuepick
Wedpick
Thupick
Fripick
Satpick
Sun✓ Long
Your whole plan builds around this day.
Any days you can't run?
Montap
Tuetap
Wedtap
Thutap
Fritap
Sattap
Sunlong run
Tap to block days — we'll never schedule a run there.
Do you do Parkrun on Saturdays?
Yes
No
Shakeout run the day before race?
Yes please
No, just rest
A progressive 5km: easy for the first 2km, 1km steady, 1km at race pace, 1km faster than race pace. Gets the legs moving without tiring you out.
Your PaceOptional but recommended — gives you accurate training paces for every session.
Pace units
min/km
min/mile
Recent race or Parkrun time (optional)Format: mm:ss (e.g. 28:30) or h:mm:ss (e.g. 1:15:00)
Your estimated training paces
Target finish time (optional)Leave blank if you just want to finish
Got a specific race in mind? (optional)
Enter a race date and we'll add weekly countdowns to your plan.
Anything else? (optional)
Stay in the loop (completely optional)We're giving this plan away free — no strings. Sign up to our monthly newsletter for training tips, new gear, and the occasional discount. No spam, unsubscribe any time.
Building your personalised plan…
This usually takes 45–60 seconds
About this plan
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Training Pace Guide
🏃 Race day kit — don't leave it to chanceYour training is done, but race day preparation matters just as much. A few things to get right before the big day:
What are you wearing? Make sure you've trained in your race kit — shoes, socks, shorts, top. Nothing new on race day, ever. Blisters from untested kit can turn a great race into a miserable one.
How are you carrying your fuel? If your race is long enough to need gels, you need a plan. Handheld bottles affect your form. Our Zone 2 storage tights have secure built-in pockets so your gels stay put without bouncing — test them on a long run first.
Practise everything in training. Do at least one long run in your full race kit. Test your fuelling. Race day is not the day to find out something doesn't work.
🏰 Why Zone 2 training is the secret weaponYour easy runs are where the real fitness is built. Zone 2 is the aerobic sweet spot: you're working, but you can hold a full conversation. It builds your aerobic base, burns fat efficiently, and means your hard sessions actually land. At Zone 2 Apparel, everything we make is designed for the miles that matter most — the easy ones. Browse our range →
Coach's Note:
Generated using training methodologies and real plans by Jake Rowland and the Zone 2 Apparel coaching team. Want something fully tailored? 1-2-1 coaching available — including from Zone 2 Apparel athlete Lewis Jagger (sub-29 min 10k). www.z2apparel.co.uk · hello@z2apparel.co.uk