RunCoach.vip Português

Running training plan generator

Fill in the form and get a free training plan for the next 28 days.

You don’t need to share any personal details.

What are you working towards? Running experience Current weekly distance (km)

Your usual running distance over the past few weeks.

At 0 km per week, choose “Start running” for a gradual introduction with walking and running.

Get the complete Couch to 5K program: all 24 sessions through to 5 km. The original program takes 8 weeks; with fewer available days, it can take longer. It uses your available days, with rest between sessions, and may schedule fewer days than you select.

Recent running reference (optional)

Time (minutes:seconds or hours:minutes:seconds)

Use a recent result or your usual easy pace. Without a reference, the planner may be unable to set reliable paces and may decline to create a plan.

Your race

Race date

Race day is included automatically; you don't need to select it.

Race distance

Your week

Days available for training

MonTueWedThuFriSatSun

Preferred long-run days (optional)

MonTueWedThuFriSatSun

Choose from your available running days.

28-day plans stay in this browser for up to 35 days. Longer plans, including complete Couch to 5K programs, stay until 7 days after their end date, up to 182 days from creation. Downloads are yours to keep.

Clear saved details

This removes this browser’s plan and form. Download anything you want to keep first.

A plan that fits your week

Your 28-day schedule will appear here, with every session and recovery day. You can then save a PDF, calendar, CSV or JSON copy.

How does this plan look?

When you send feedback, we also keep your training inputs and generated plan for 90 days to understand what needs improving. Only the RunCoach owner can access it. Please do not include personal details in your comment. You can submit feedback within one hour of generation.

Usefulness (1–5)DifficultyAnything to add? (optional)

Checking availability…

RunCoachYour running. Your week.