Free training plans
Ready-made plans for triathlon, running and cycling. Add one to your calendar, line it up with your race date, and send the workouts to your watch.
Triathlon
Benchmark week
A free one-week block of zone tests: a bike FTP ramp test, a swim CSS test and a run threshold test, spaced so you're fresh for each. Run it before any plan.
1 weekSprint triathlon (6 weeks)
A free 6-week sprint triathlon plan: two swims, two rides, two runs and a brick each week, a peak in week 4 and a short taper into race day.
6 weeksSprint triathlon (12 weeks)
A free 12-week sprint triathlon plan for first-timers: two swims, two rides, two runs and a brick each week, recovery weeks at 4 and 8 and a two-week taper.
12 weeksOlympic triathlon (10 weeks)
A free 10-week Olympic-distance triathlon plan: nine sessions a week, weekly bricks, recovery weeks at 4 and 8, a peak in week 7 and a two-week taper.
10 weeksOlympic triathlon (12 weeks)
A free 12-week Olympic-distance triathlon plan: nine sessions a week, weekly bricks, recovery weeks at 4 and 8, a peak in week 10 and a two-week taper.
12 weeks70.3 triathlon (8 weeks)
A free, condensed 8-week 70.3 plan for athletes with an aerobic base: nine sessions a week, weekly bricks up to 2h 45m, a peak in week 6 and a two-week taper.
8 weeks70.3 triathlon (16 weeks)
A free 16-week 70.3 plan: nine sessions a week, long rides to 3 hours, long runs to about 1h 35m, recovery weeks at 4, 8 and 12 and a two-week taper.
16 weeks70.3 triathlon (20 weeks)
A free 20-week 70.3 plan: long rides build to 3 hours and long runs to 90 minutes, with a recovery week every fourth week and sprint and Olympic tune-up races.
20 weeksIronman triathlon
A free 24-week full-distance Ironman plan: nine sessions a week, long rides to 5h 30m and long runs to 2h 30m, regular recovery weeks and a three-week taper.
24 weeksRunning
Couch to 5K
A free 9-week couch to 5K plan: three run-walk sessions a week that build to 25 minutes of continuous running, finishing with your first 5K.
9 weeks5K (6 weeks)
A free 6-week plan to run a faster 5K: four runs a week with one quality session, two easy runs and a long run, a peak in week 4 and a taper into race day.
6 weeks10K
A free 8-week 10K plan: five runs a week with interval and tempo sessions, a recovery week, a peak in week 6 and a two-week taper into race day.
8 weeks10K to half marathon
A free 10-week plan that takes you from 10K to your first half marathon: four runs a week and a long run that builds from 1 hour to almost 2.
10 weeksCouch to half marathon
A free 20-week plan from no running to a half marathon: eight weeks of run-walk, then three to four easy runs a week with a long run that grows to 2 hours.
20 weeksHalf marathon (12 weeks)
A free 12-week half marathon plan: five runs a week, a long run that builds to 1h 50m, recovery weeks at 4 and 8, a peak in week 10 and a two-week taper.
12 weeksSub-2 hour half marathon
A free 12-week plan to break 2 hours in the half marathon: five runs a week, goal-pace sessions at 5:41 per km (9:09 per mile) and long runs to 2 hours.
12 weeksHalf marathon to marathon
A free 16-week plan to step up from the half to the full marathon: five runs a week and a long run that builds from 1h 40m to 3 hours.
16 weeksMarathon (16 weeks)
A free 16-week marathon plan: six runs a week, a long run that builds to 2h 45m, a recovery week every fourth week, a peak in week 13 and a three-week taper.
16 weeksMarathon (20 weeks)
A free 20-week marathon plan with a gentle build: five runs a week, a long run that grows to 3 hours, a recovery week every fourth week and a three-week taper.
20 weeksSub-4 hour marathon
A free 16-week plan to break 4 hours in the marathon: six runs a week, goal-pace sessions at 5:41 per km (9:09 per mile) and long runs to 3h 10m.
16 weeks50K ultra
A free 16-week plan for your first 50K trail ultra: five runs a week, long trail runs to 4 hours, back-to-back weekend runs and a three-week taper.
16 weeksCycling
Indoor FTP builder
A free 8-week indoor cycling plan to raise your FTP: five rides a week of sweet-spot, threshold, VO2 max and Zone 2 work, with an FTP test at each end.
8 weeksCentury ride
A free 12-week plan to ride 100 miles: five rides a week with a long Saturday ride that builds from 2 hours to 5h 30m, recovery weeks and a two-week taper.
12 weeks