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These are real example plans generated by our AI. Browse week-by-week workouts with full details — no account required. Then create your own, personalised to your fitness level, schedule, and goals.
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8-Week Beginner 5K
A walk/run interval plan for complete beginners. Over 8 weeks you'll progress from 1-minute run segments to running a continuous 5K (3.1 miles). Three sessions per week keeps injury risk low while building your aerobic base.
16-Week First Half Marathon
A 16-week plan for runners who can already complete a 5K. You'll build from 20 miles/week to a peak of 35 miles/week, developing the aerobic base and long-run fitness needed to comfortably finish your first 13.1-mile race.
18-Week Sub-4 Marathon
An 18-week plan targeting a sub-3:59 marathon finish (~9:09/mile pace). Designed for runners with half-marathon experience who want their first or a faster marathon. Peaks at 50 miles/week with a structured blend of easy runs, tempo work, marathon-pace runs, and a long run up to 22 miles.
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