50 free endurance training plans you can read in full before signing up: running, walking, cycling, swimming and strength, from a first 5K to a return from injury.
Every plan is published in full — the weekly shape, the phases, the recovery weeks — and no account is needed to read one. Open EnduCloud to run one against your own data, or read what EnduCloud does.
A complete 26-week Half-Ironman (70.3) training plan authored by coach Mike Llerandi. Covers the full 70.3 distance: 1.9 km swim, 90 km bike, 21.1 km run. Built entirely on hear…
12-week build to a faster 2000 m on the erg. Four sessions a week: two long low-rate rows that build the aerobic base, one threshold session at your test split, and one session…
A complete 36-week Ironman training plan authored by coach Mike Llerandi. Covers the full distance: 3.8 km swim, 180 km bike, 42.2 km run (marathon). Built entirely on heart-rat…
8-week plan to improve your 5K personal best. Two quality sessions per week (intervals + tempo), one long easy run, one recovery run. Expects a 20–30 km/week base. Targets 5–10%…
Conservative 8-week graduated return-to-running after injury layoff. Progresses from walk/run intervals to continuous easy running. Mandatory strength work addresses the root ca…
10-week walking and functional strength plan for adults 60+. Builds cardiovascular health through brisk walking (3×/week) and functional strength through seated/standing exercis…
6-week post-season active recovery for experienced athletes. Low intensity, high variety. Removes accumulated fatigue while maintaining base fitness. Includes cross-training and…
31 weeks to the Carmel-Kinneret 33 km on 2 April 2027 (+447 / -847 m): from 3 runs and 20 km a week to a 29 km long run, hill repeats, continuous climbs and downhill work every…
31 weeks to the Carmel-Kinneret 33 km on 2 April 2027 (+447 / -847 m): from 3 runs and 20 km a week to a 29 km long run, hill repeats, continuous climbs and downhill work every…
31 weeks to the Carmel-Kinneret 55 km on 2 April 2027 (+826 / -1240 m): from 4 runs and 30 km a week to a 36 km long run with back-to-back long days, hill repeats, continuous cl…
31 weeks to the Carmel-Kinneret 55 km on 2 April 2027 (+826 / -1240 m): from 4 runs and 30 km a week to a 36 km long run with back-to-back long days, hill repeats, continuous cl…
31 weeks to the Carmel-Kinneret 92 km on 2 April 2027 (+1350 / -1570 m): from 4 runs and 30 km a week to a 44 km long run with back-to-back long days, hill repeats, continuous c…
31 weeks to the Carmel-Kinneret 92 km on 2 April 2027 (+1350 / -1570 m): from 4 runs and 30 km a week to a 44 km long run with back-to-back long days, hill repeats, continuous c…
31 weeks to walk the Carmel-Kinneret trail on 2 April 2027: from three one-hour walks to a 19 km hilly trail walk, with power-hiking, continuous climbs and descent practice ever…
31 weeks to walk the Carmel-Kinneret trail on 2 April 2027: from three one-hour walks to a 19 km hilly trail walk, with power-hiking, continuous climbs and descent practice ever…
10-week evidence-based return-to-running programme after injury. Four phased stages - Foundation, Walk-Run, Continuous Running, Structured Return - each with criteria-based prog…
The classic 9-week beginner running programme. Starting from zero aerobic base, you progress through structured run/walk intervals to running 5 km (≈ 30 minutes) continuously. T…
The classic 9-week C25K run/walk programme plus 2 strength sessions per week. Reduces injury risk, builds a complete fitness foundation, and keeps non-running days active. Equip…
12-week introduction to CrossFit for complete beginners. Teaches the 9 foundational movements (squat, press, deadlift + Olympic derivatives), gymnastics basics (pull-ups, ring r…
12-week competitive preparation plan for the CrossFit Open. Targets intermediate-to-advanced athletes who can perform benchmark WODs at RX weight. Builds aerobic engine, barbel…
8-week bridge plan from a comfortable 5 km to completing your first 10 km. Steady aerobic base building, no speedwork — the goal is to cross the finish line feeling strong.
12-week plan to your first 100 km ride. Four rides a week: two easy spins, one moderate ride with short tempo efforts, and a weekend long ride that grows from 90 minutes to the…
12-week plan to complete your first half marathon (21.1 km). Builds from a comfortable 5 km base with a progressive long run, one mid-week tempo, and 2 strength sessions. Comple…
16-week first marathon plan. Builds from a 10K/half marathon base to the full 42.2 km with a structured long-run progression, one quality session per week, and 2 strength sessio…
10-week plan to set a half marathon personal best. Structured periodisation with threshold and VO2max sessions, 50+ km/week peak volume, and a 10-day taper. Requires an experien…
12-week plan to prepare for your first or next Hyrox Open race. Combines running intervals, functional station circuits, and full race simulation. Target finish time: 55-75 minu…
16-week plan taking a run/gym-fit beginner through base building, station skill development, and race simulation — all the way to the Hyrox Open start line. Requires access to a…
12-week 10K plan on the Norwegian double-threshold model. Two double-threshold days per week with longer repetitions than the 5K plan, one weekly X session, and every other run…
12-week 10K plan on the Norwegian model at a sustainable dose. Two controlled sub-threshold sessions a week with longer repetitions, one weekly X session, everything else genuin…
12-week 5K plan on the Norwegian double-threshold model. Two double-threshold days per week (AM longer reps, PM shorter reps, both sub-threshold), one weekly hill or VO2max 'X'…
10-week 5K plan on the Norwegian model at a sustainable dose. Two controlled sub-threshold sessions a week, one weekly hill or track 'X' session, everything else genuinely easy.…
12-week cycling plan built on lactate-controlled sub-threshold work, with two split threshold days per week for athletes who can train twice a day and a singles variant for thos…
10-week cycling plan built on lactate-controlled sub-threshold work at a sustainable dose. Two controlled threshold sessions a week, one harder session, everything else genuinel…
12-week introduction to the Norwegian method for runners who already run 3-4 times a week but have never trained with intensity control. Two controlled sub-threshold sessions a…
14-week half marathon plan on the Norwegian double-threshold model. Two double-threshold days per week, one X session, a progressive long run with race-effort blocks in the fina…
12-week half marathon plan on the Norwegian model at a sustainable dose. Two controlled sub-threshold sessions a week, one X session, a progressive long run with race-effort blo…
16-week marathon plan on the Norwegian double-threshold model. Two double-threshold days per week, one X session, and a long run that progressively carries marathon-effort work…
16-week marathon plan on the Norwegian model at a sustainable dose. Two controlled sub-threshold sessions a week, one X session, and a long run that progressively carries marath…
16-week 70.3 plan on the Norwegian double-threshold model. A double bike-threshold day and a smaller double run-threshold day each week, a long ride that grows into race-effort…
14-week Olympic-distance triathlon plan on the Norwegian double-threshold model. A double bike-threshold day and a smaller double run-threshold day each week, controlled sub-thr…
14-week Olympic-distance triathlon plan on the Norwegian model at age-group volume. One sub-threshold bike session, one sub-threshold run session, one threshold swim set and one…
8-week plan from a few minutes on the erg to 5000 m rowed continuously. Three sessions a week: one technique session at low rate, one interval session, and a weekly distance row…
6-week walking programme for completely inactive adults. Builds from a 10-minute stroll to 30+ minutes of brisk walking, 3× per week. No running, no gym, no equipment. Just the…
12-week strength and mobility plan for women, built entirely around 15-minute sessions with no equipment and no gym. Four short strength sessions and two 10-minute mobility sess…
10-week plan from a couple of lengths to 1500 m of continuous swimming. Three pool sessions a week: one technique session, one interval session, and a weekly distance swim that…
10-week aerobic base plan for sprint triathlon (750m swim / 20km bike / 5km run). Balanced across swim, bike, and run with one brick session per week. No race-specific speed — p…
10-week combined walking and full-body strength plan for adults who want to improve body composition and energy without high-impact training. 4 walking sessions + 2 strength ses…
8-week programme to complete a 5K distance (or event) entirely by brisk walking. Builds from a 25-minute brisk walk to 50+ minutes — enough to cover 5 km at walking pace. No run…
12-week brisk walking programme to meet the WHO guideline of 150 minutes/week of moderate-intensity aerobic activity. No running required. Suitable for all ages and any fitness…
Meets the WHO 2020 guideline of 150 minutes/week of moderate aerobic activity plus 2 strength sessions. A sustainable, evidence-based health programme for healthy adults buildin…