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Training plans
8 free, printable training plans generated week by week — couch-to-5k, a 10,000-step ramp, an eight-week bodyweight strength block and more, each with a calendar, deload rules and how to adjust a bad week.
Pick a plan
Couch to 5k
Nine weeks of run-walk intervals that turn a standing start into thirty unbroken minutes.
5k to 10k
Six weeks that take a comfortable 5k out to a comfortable 10k, by growing the long run.
10,000-step ramp
Six weeks to build a genuine ten-thousand-step habit from wherever you are now, without hating it.
Bodyweight strength, 8 weeks
A full-body strength block you can do at home with no equipment, progressing by reps and leverage.
Walk to run
A gentler on-ramp than couch-to-5k, for heavier bodies, older joints or a cautious return.
Half-marathon base
Eight weeks of aerobic base-building to prepare the legs before a half-marathon plan proper.
Return after a break
Six cautious weeks back to regular training after illness, injury recovery or a long layoff.
Desk-worker mobility
Four weeks of short daily routines that undo what a chair does to hips, back and shoulders.
Three rules that apply to every plan here
The plans differ, but the principles that keep them safe and effective do not. If you read nothing else, read these — they are why the plans progress the way they do.
- The 10% rule. Increase your weekly load — distance, time or reps — by roughly ten per cent at a time, not by whatever you feel capable of on a good day. Every plan below is built to respect it, and the usual way people get hurt is adding extra on top.
- Easy days easy, hard days hard. The endurance work is meant to feel gentle, conversational, almost too slow. Running or grinding the easy sessions hard is the most common training mistake there is, and it produces tired, injury-prone athletes rather than fit ones.
- Deloads are part of the plan. The easy weeks are not falling behind; they are where the adaptation catches up. Fitness is built by the work and revealed by the recovery, so the cutback weeks are load-bearing, not optional.
These are general training templates, not personal coaching or medical advice. If you have a health condition, are pregnant, or are returning from injury or illness, check with a clinician before starting, and stop for pain that is sharp, one-sided or in a joint.
Source: Plans built on standard endurance and strength progressions (the 10% rule, easy-hard distribution, planned deloads) · checked 2026-09-02
Log the sessions as you tick them off
A plan on paper is a plan you forget by Wednesday. TempoLife records each session next to your steps, sleep and food, so the week you actually did is visible.