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FREE 5k & 10k Training Plans

FREE Beginner 5k & 10k Training for Your Race

Looking for help in your running training? Want to go faster? You come to the right place. We are here to help you ramp-up your run and complete your first 5k or 10k running race!

Our FREE training plans will get you race ready for your first 5k or 10k in 90 days or less! Then you can sign up for one of our 5k or 10k races, and be confident in your performance!  

FREE Beginner 5k Run Plans: 3.1 miles

90 day plan  ~  60 day plan  ~  45 day plan

FREE Beginner 10k Run Plans: 6.2 miles

90 day plan  ~  60 day plan  ~  45 day plan


NOTE: These are general guidelines to follow to complete a running race. Each athlete is unique and an alternative training plan might be required. Please consult a physician or medical professional before starting any training plan. Before you start this plan you must be healthy enough for physical exercise. We strongly encourage all athletes to consult a physician and get a complete physical before starting any training plan. Before you start this plan you must have running shoes and have a safe place in which to run. We also recommend you go a to a running shoe store and get fit for new running shoes by a professional.