FREE PLANS · TRAINING LOAD · AI COACH

A training plan thatkeeps up with you

Trainingload.ai brings your plan, completed workouts, training load, and recovery together—so runners and cyclists can see what’s changed and adjust with confidence. Members also get personalized guidance from AI Coach.

View all 12 free plans
Works with
Stravaintervals.icuGarmin& more...
Free official running plans by Trainingload.ai

Find a running plan that fits—see every workout for free

Choose a plan that matches your current fitness and goal. View all 12 official Trainingload.ai running plans in full—every week and every workout—without an account. Create an account to add one to your calendar and adjust it as needed.

View all 12 free plans
Free

View the complete plan without an account

View the full schedule, week by week and workout by workout, without an account. Create one to add the plan to your calendar and adjust it as needed.

Members

When training gets disrupted, let AI Coach help you adjust

AI Coach provides ongoing guidance, using your current plan, completed workouts, and training load to suggest adjustments as your training changes. You decide whether to apply them.

  1. 0 → 5K

    Couch to 5K

    9 weeks · beginner run-walk progression

    View full schedule
  2. 5K

    5K Finish

    8 weeks · four runs per week

  3. 10K

    10K Finish

    10 weeks · three runs per week

  4. 21.1

    Half Marathon Finish

    14 weeks · four runs per week

  5. 42.2

    Marathon Finish

    18 weeks · four runs per week

From plan to adjustment

Bring what actually happened back into your plan

Completed, missed, rescheduled, and extra workouts are compared with the original plan, giving you a clearer basis for the next adjustment.

  1. 01

    Choose a plan

    Choose by your current fitness, goal distance, and available training days.

  2. 02

    Track your training

    Bring completed, missed, rescheduled, and extra workouts into one timeline.

  3. 03

    Compare plan and training

    Use training load, thresholds, and available recovery signals to understand each gap.

  4. 04

    Decide what to adjust

    Adjust the plan yourself, or review a suggestion from AI Coach and decide whether to apply it.

AI Coach informed by your training data

Advice grounded in your plan and actual training

AI Coach uses your current plan, completed workouts, and training load to explain whether an adjustment makes sense and what it could look like.

Explore AI Coach
Suggestions draw on this training contextAI Coach
01

Plan phase

Current block, weekly targets, upcoming workouts, and race goal.

02

Actual training

Completed, missed, rescheduled, shortened, and extra workouts.

03

Load and recovery

Recent volume, fitness, fatigue, and available recovery signals.

04

Current performance

Pace, power, heart-rate zones, thresholds, and recent trends.

AI Coach never changes your plan automatically. Review the reasoning and before-and-after details, then decide whether to apply the adjustment.

See the evidence for yourself

Plan completion, fitness and fatigue, recovery, zones, and long-term trends remain visible, so you can review the data before deciding whether to follow a suggestion.

Plan completion

See what you completed, rescheduled, skipped, or added.

Fitness and fatigue

See how long-term adaptation and short-term load are changing.

Recovery signals

Check recent recovery and strain before changing your training.

Thresholds and zones

See where your current pace, power, and heart-rate targets come from.

Load distribution

See where volume and intensity landed across the week.

Long-term trends

Follow changes in load, fitness, and performance across the training cycle.

Core training features

See today's workout and the bigger training picture

Use Plan for the training cycle, Calendar to compare planned and completed work, Analysis for load and recovery, and AI Coach when something needs to change.

Training plan

See the full training cycle

Keep the current phase, weekly targets, and upcoming workouts visible, so you know what to do today and why.

View training plans
Training calendar

Compare planned and completed training

Planned workouts and completed activities share one timeline, making rescheduled, skipped, and extra sessions easy to spot.

Training analysis

Judge load and recovery

Use fitness, fatigue, form, and trend charts to see whether training is progressing as planned.

Explore training load
AI Coach

Ask AI Coach when training needs to change

Get informed adjustment suggestions based on your plan, completed workouts, and training load.

Explore AI Coach
Training data connections

Bring in data from the devices and platforms you already use

Connect Strava, Polar, Intervals.icu, Suunto, or Wahoo for ongoing activity sync. Import Garmin history or upload FIT, GPX, and TCX files. COROS integration is coming soon.

  • Strava
  • intervals.icu
  • Garmin

Coming soon

FAQ

Frequently Asked Questions

Answers about free running plans, completed workouts, training load, AI Coach, and data imports.

Plans & pricing

Start free—upgrade when you need AI Coach

Official plans, the calendar, and core analysis are free. Finish setup to receive 14 days of PLUS and 1,000 credits. PLUS and PRO include the same AI features; only the monthly allowance differs at 4,000 or 10,000 credits.

Billing

Free

For athletes who want to start with tracking, core analysis, and the 14-day PLUS setup bonus.

Free
  • Activity uploads and core analysis
  • Training calendar and load trends
  • Essential charts and key metrics
  • Full official training plan previews
Recommended

PLUS

For everyday training analysis and coach conversations, with 4,000 credits added every month.

Yearly~30% off
$41 / year$58.80

Billed once yearly; credits are still added monthly. Unused monthly credits do not roll over.

  • Everything in Free
  • 4,000 subscription credits added each month
  • AI Coach reviews: daily, weekly, and monthly
  • AI Coach guidance with dynamic adjustment suggestions

PRO

The same AI features as PLUS, with more monthly credits. Built for frequent conversations, deep analysis, and intensive plan adjustments, with 10,000 credits added every month.

Yearly~30% off
$83 / year$118.80

Billed once yearly; credits are still added monthly. Unused monthly credits do not roll over.

  • Everything in Free
  • 10,000 subscription credits added each month
  • Standard (1×) and Deep (3×) modes are both available
  • More included credits for frequent AI Coach use

Credits are based on actual input, cached input, and output. Standard is 1× and Deep is 3×. Automatic daily, weekly, monthly, and post-import reviews are covered by Trainingload.ai.

Prices are shown in USD; final charge and currency are confirmed on the Creem checkout page.

Credit packs

Add credits when needed without changing your membership.

Starter Pack

5,000 credits

$6.99

For occasional extra usage

Advanced Pack

15,000 credits

$17.99

For regular extra usage

Professional Pack

40,000 credits

$39.99

For intensive extra usage

Available only to active PLUS / PRO members. Packs expire after 12 months and do not extend membership.

Find the plan that fits you

View all 12 official Trainingload.ai running plans in full without an account. Once you have chosen one, create an account to add it to your training calendar.

No purchase required. New users automatically receive 14 days of PLUS after account setup.