Free Downloads: Running Training Plan Templates
- Amber Kraus
- Apr 8
- 2 min read
Whether you’re preparing for a 5K or creating your next marathon training plan, customize your running schedule with these free downloadable 8-week, 10-week, 12-week, 16-week, and 20-week running training plan templates.
These days, finding a free training plan for your next race isn’t difficult thanks to the many resources running coaches and running brands have made available. There are plenty of free beginner training plans designed to help new runners cross the finish line on race day. And you’ll even find free training schedules that test more experienced runners with higher mileage and challenging speed workouts.
That said, sometimes the plan you like best doesn’t quite fit your weekly schedule. Maybe the training plans you’ve researched don’t hit the mileage you’re looking to run or the key workouts lack the variety that you’d prefer — or have too much variety!
For more experienced runners who have an understanding of how to safely increase mileage and incorporate speed workouts, you may prefer to write your own training plan. Writing your own plan allows you to determine the number of days you want to run each week, incorporate intentional cross-training workouts, increase your mileage based on your comfort level, and add in the types of speed workouts you like best.
The free downloadable training plan PDFs below offer a blank slate to write the perfect training schedule for your next race. The schedules are clean and easy to read, and each template includes a couple of pages for training plan notes where you can add workout details such as warm-up drills, paces for tempo runs, and rest times between intervals.
Once you begin your training plan, consider documenting your workout details and training progress in a running log or journal.
Free Training Plan PDF Downloads
Click on the links below to download the plan of your choice — the template name will open it in a new tab; the download button will download it to your computer:
Should I Work with a Running Coach?
Working one-on-one with a running coach provides personalized guidance and a training plan that is customized to your schedule and fitness level. Coaches can help you make workout adjustments throughout your training, especially if you experience a setback or if you’re exceeding the expectations you and your coach defined at the start. You can find a list of Still I Run approved running coaches here.
