RUNCULTURE - Hardlopend persoon

Running plans & training

All plans

Pick the training plan that matches your distance and level, or build a personal plan.

Example week

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Week 1

Jun 15 – Jun 20

37.1 km3:58:08

MondayJUN 15

Rest / recovery

tip

TuesdayJUN 16

Interval Training

8 min @ 6:40 min / km

Repeat 9x:

4 min @ 5:30 min / km

2 min recovery @ 7:10 min / km

5 min @ 6:40 min / km

11.0 km1:07:00tip

WednesdayJUN 17

Rest / recovery

tip

ThursdayJUN 18

Easy Run + Strides

Run: 45 min @ 6:35 min / km

Repeat 7x:

Run: 20 sec @ 5:15 min / km

20 sec cool jog

7.3 km50:08tip

FridayJUN 19

Rest / recovery

tip

SaturdayJUN 20

Long Run

8 min @ 6:40 min / km

Run: 113 min @ 6:25 min / km

18.8 km2:01:00tip

Sample plans

Choose a fixed distance.

Use a ready-made plan as a starting point for your 5K, 10K, half marathon or marathon.

5K

Example 5K plan

Build up to your first five kilometers in eight weeks with short easy runs, intervals and enough recovery days.

5 km5-8 weeks2x per week

10K

Example 10K plan

Combine easy, tempo and interval work to hold your pace and build confidence on the 10K.

10 km8-12 weeks2-3x per week

Half marathon

Example half marathon plan

Push your limits with easy miles, tempo blocks at race pace and targeted recovery.

21.1 km12 weeks3x per week

Marathon

Example marathon plan

Build to 42.2 kilometers over sixteen weeks with progressive long runs, marathon pace and a careful taper.

42.2 km16 weeks3x per week

Community

Recent personal plans

Browse plans recently created and publicly shared by other runners.

View all personal plans

Halve

Race · Balanced

Week 1/20

Start date: Jun 15, 2026
Weeks: 20 weeks
Training days: 4x per week

Race

Race · Balanced

Not started

Start date: Oct 1, 2026
Weeks: 28 weeks
Training days: 4x per week

Eindhoven Marathon

Race · Balanced

Week 1/18

Start date: Jun 9, 2026
Weeks: 18 weeks
Training days: 3x per week

Improve fitness

Improve fitness · Balanced

Week 1/15

Start date: Jun 12, 2026
Weeks: 15 weeks
Training days: 2x per week

TCS Marathon Amsterdam (OK)

Race · Balanced

Week 1/18

Persoonlijk hardloopschema van 18 weken met 5 trainingen per week, voor de wedstrijd **TCS Amsterdam Marathon** (hele marathon) op 18 oktober 2026.

Start date: Jun 15, 2026
Weeks: 18 weeks
Training days: 5x per week

testrun

Race · Balanced

Completed

Start date: Dec 29, 2025
Weeks: 15 weeks
Training days: 4x per week