Training Plans

From your first walk to your first race-there’s a plan for you.

Download free plans built by RRCA certified running coach, Mark Kennedy.

Looking to start running—or just get moving more consistently?
You’re in the right place.

Our beginner-friendly training plans are designed to meet you where you are and help you build confidence, strength, and stamina—one step at a time. Whether you’re starting with walking, want to run your first 5K, or have your sights set on a half marathon, there’s a plan here for you.

Explore the plans below and download the one that fits your goals!

Stroll & Stride (Walking Plan)

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Stroll easy, stride strong. This 8-week interval walking plan, based on Japanese research, alternates between normal and brisk walking to help you build fitness - without ever needing to run.

Sample Week

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Run Ready (Easiest)

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If walking for 30-minutes is challenging, this plan is your first step towards becoming a runner.

Whether you want to add more movement to your routine or start a healthier, more active lifestyle, this plan meets you where you are.

Sample Week

none to Run (Most Popular)

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With three 3-minute workouts per week, None to Run uses a beginner-friendly walk/run strategy that progresses gradually to help you run 25-minutes straight.

Unlike plans that ramp up too quickly, None to Run emphasizes slowing down to build stamina and prevent injuries.

Sample Week

Run to Race 5K

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You've completed the None to Run plan, and you're ready for the next challenge.

A 5K race!

Run to Race 5K was developed specifically for graduates of None to Run. This plan builds off the momentum you've gained from None to Run and focuses more on speed and strength development.