Training plans
Training plans from 5K to marathon that adapt to you.
First 5K, 10K, half marathon or marathon: RunWay builds your plan week by week from your recent runs, then adjusts it to your sleep, your HRV and the workouts life made you skip. Your coach runs every session with you.
Free on the App Store · iPhone
Pick a goal and a race date. The plan does the math.
Choose your race and its date, or let the plan run its default length. RunWay then suggests three or four target times, from careful to ambitious, capped at what your current fitness allows. Your plan stays realistic from day one.
- First 5K. A run/walk ladder from 8 × 1 minute to 28 minutes nonstop, three runs a week at most, finishing with a 5K test.
- 10K, half marathon, marathon. 6 to 12, 8 to 16 and 12 to 20 weeks, depending on your race date.
- Your own paces. Easy, marathon, threshold, interval and repetition paces come from Jack Daniels’ VDOT tables, based on your target or your best efforts of the last 8 weeks.
- A sane progression. Base, build, peak, then taper (two weeks plus race week for the marathon). Volume starts from your last four weeks, grows about 8 % per loading week, and every 3 to 4 weeks comes a lighter one (−25 %).
A plan that reads your readiness every morning.
Most plans are written once and printed. Yours keeps listening. RunWay reads your sleep, heart-rate variability and resting heart rate in Apple Health and turns them into a daily readiness score.
- Low day? The session gets lighter, and the plan tells you why: “Long run cut by 10 min: low readiness that day.”
- Getting faster? When your recent runs beat the plan, your paces are updated.
- Missed a workout? The plan adjusts instead of piling it onto tomorrow.
- Nothing to log. Every run checks off its workout automatically.
Your coach knows the plan, so you don’t have to.
Open the app and today’s workout is waiting, with a short briefing from your coach. During the run, it calls each step and your target pace in your earbuds. Afterwards, the debrief and the chat know where you are in the plan.
- Hard days, spaced out. One quality session a week, two from five runs a week, and never two hard days in a row.
- Long runs with limits. About 30 % of your week, capped at 32 km or 3 h for the marathon, 20 km or 2 h 15 for the half, 16 km or 1 h 45 for the 10K.
- Strength and mobility built in. One or two voice-guided sessions a week away from hard days, a warm-up before quality and stretching after the long run. None during taper or race week.
- Gentle reminders. At most one notification a day, between 7:30 am and 9:30 pm.
Race day, to the second.
The plan ends where it should: on the start line, ready. Two coach modes are made for that day.
- Pacer mode. Keeps you on your target time, to the second, and tells you when you drift.
- Race day mode. A smart start, reminders to drink and a strong finish, with your projected finish time as you go.
Not sure how to split your race? Read our guide on how to pace a half marathon.
Built on rules, not guesswork.
Your plan is computed by fixed training rules. The AI writes how your coach talks to you; it never decides your training load on its own.
Paces from your runs
Daniels’ VDOT, from your target or your best efforts of the last 8 weeks.
Readiness first
Sleep, HRV and resting heart rate can lighten the day.
Strength included
Voice-guided strength, mobility and stretching, placed around your runs.
Trail too
Racing off-road? See trail and ultra plans, from 5 to 200+ km.
FAQ
Which races can I train for?
Your first 5K, a 10K, a half marathon or a marathon, plus trail and ultra races from 5 to over 200 km with their elevation gain. Pick the race date and a target time, or let the plan run its default length.
How does the plan adapt to me?
It starts from your last four weeks of running, sets your paces from your target or recent best efforts, then adjusts as you go: a lighter session on a low-readiness day, faster paces when your runs beat the plan, a rearranged week when you miss a workout. If something hurts, you can report it and the plan switches to a careful comeback.
Can I choose my target time?
Yes. RunWay suggests three or four target times for your race, from careful to ambitious. They are capped at what your current fitness allows, so you don’t start a marathon build with paces you can’t hold yet. For a first 5K, the goal is simply to finish.
Do I need a watch to follow the plan?
No. Your iPhone and your earbuds are enough. If you run with an Apple Watch, Garmin, COROS, Polar, Suunto, Wahoo or Zepp watch, your runs come in through Apple Health and count toward your plan.
Is the training plan free?
Yes. RunWay is free, with no subscription and no ads, and your plan is part of the app. The AI coach (tailor-made lines and natural voices) uses coaching time: you get free hours at sign-up, then optional packs if you want more. Without it, your coach still talks with built-in phrases.
Your running coach, in your ears.
Download RunWay, put your earbuds in, and go.
Free on the App Store · iPhone · iOS 18 or later