Training plans
Free week-by-week running plans, from your first run to your first marathon. Every day listed, in miles or kilometers.
8 weeks · 3 runs a week
Couch to 5K plan
You can walk briskly for 30 minutes. No running needed.
8 weeks · 4 runs a week
5K training plan
You can run 20 to 30 minutes without stopping. If not, start with couch to 5K.
10 weeks · 4 runs a week
10K training plan
You can run 3 miles (5 km) comfortably and run about three times a week.
12 weeks · 4 runs a week
Half marathon training plan
You can run 3 miles (5 km) comfortably and run about 10 miles (16 km) a week.
18 weeks · 4 runs a week
Marathon training plan
You run about 15 miles (25 km) a week and can run 6 miles (10 km) comfortably.
How to choose a plan
Pick the plan that matches what you can run today, not the race you're dreaming of. Each plan says what you should be able to do before week 1. If you're not there yet, start one plan earlier and work up.
Every plan follows the same principles: most running is easy, distance builds gradually, lighter weeks let your body catch up, and the final weeks ease off so you arrive fresh.
These plans are fixed templates. They can't know your schedule, how last week went or that your calf is sore. Kiki builds a plan around you and adjusts it when life happens.
Want a plan built for you?
Kiki builds your own day-by-day plan, and adapts it as you go.
Free to download · For iPhone