We strongly encourage you to read the important supplementary information on this page, but if you just want to get your plan, here you go!
FREE RUNNING TRAINING PLANS
It’s official; the UK is a nation of runners. There has never been such a wide range of running events to take part in, and virtually all distances and styles are now catered for. As the largest network of running coaches in the UK, we believe passionately in spreading the joy of running, and in helping runners of all abilities to reach their personal running goals.
Over the years we have received countless requests for free running training plans, and, never one to let our runners down, here you have them.
Every runner is as unique as their fingerprint, and as such it is important to note that even the very best free running training plans cannot possibly provide a ‘one-size fits all’ schedule that will suit everyone. Instead, we have produced these plans to serve as a rough guide for runners embarking on training for a particular distance.
They can inform your planning, and demonstrate the kinds of sessions you ought to be including in your training schedule. You could choose to follow them to the letter, but it is important to appreciate that you are an individual, with your own strengths and weaknesses, for which no generic training plan can fully account.
Runners at all levels can benefit from working with a qualified running coach.
Absolute beginner? Get off on the right foot.
Established recreational runner? Optimise your running.
Serious athlete? Find that extra edge.
WE RUN HAS BEEN HELPING RUNNERS OF ALL LEVELS RUN FASTER, FOR LONGER, WITH FEWER INJURIES AND MORE ENJOYMENT SINCE 2014.
TECHNIQUE ASSESSMENT
Head-to-toe running technique assessment – identify deficits, and fix them.
WARM UP & COOL DOWN
Learn how to optimise your warm up and cool down to minimise soreness and injury risk.
TRAINING ADVICE
Freshen up your training schedule with new techniques and routines, tailored to you.
SPEEDWORK
Crucial to improvement but difficult to do alone – get a coach to push you.
FOOTWEAR CHECK
Avoid preventable injuries and maximise your performance; ensure your shoes are fit for the job.
GOAL SETTING
Set challenging goals and formulate a detailed, coherent plan to get you there.
ACCOUNTABILITY
Don’t rely on willpower alone – a coach can hold you accountable and supercharge your commitment.
MINDSET COACHING
Running; sometimes it’s as much mental as physical. Get tips and tricks to push through mental barriers.
STRENGTH & CONDITIONING
Tailored strength and conditioning exercises to work on your weaknesses.
BASIC NUTRITION
Food is fuel. Find our how qualified coaches use food to maximise their performance.
RACE PREPARATION
Avoid common pitfalls in the build up to race day with useful tips and tricks.
NIGGLING QUESTIONS
Get your niggling running questions answered, in person, by an expert.
Free Running Training Plans: Want more help?
If the thought of basing your training around a generic training plan leaves you feeling underwhelmed or underprepared, why not give yourself a real head start and book a session with one of our professional running coaches? We operate the largest network of qualified running coaches in the UK, and our enthusiastic, friendly and passionate coaches can help you with every aspect of your training.
