Kostenlose offizielle Laufpläne

Kostenlose Lauf-Trainingspläne vom ersten 5K bis zum Marathon.

Lesen Sie jede Einheit vor der Anmeldung. Folgen Sie dem offiziellen Plan kostenlos im Web oder fügen Sie ihn kostenlos zum Kalender hinzu. Plus und Pro ergänzen AI-Coaching bei Änderungen im echten Training.

Kostenlosen Plan wählenAI-Anpassungen ansehen
  • 12 complete schedules
  • Free to follow
  • Free calendar use
  • Optional AI coaching

Laufpläne

Diese Seiten sind auf Suchanfragen mit klarer Wettkampfabsicht ausgelegt, von Couch to 5K bis zu marathon training plan und marathon training program.

Couch to 5K

Beginner foundation9 weeks3 runs/week

First 5K: From Run-Walk Foundations to Continuous Running

This nine-week plan uses three weekly sessions to help a true beginner complete a first 5K. Weeks 1–6 progressively lengthen relaxed run-walk intervals before weeks 7–8 introduce varied continuous easy runs. Week 9 tapers with two short runs before the final 5K completion session. Keep every run near RPE 3–4 and able to speak in full sentences; slow down or walk when that changes. No pace, heart-rate, power or zone target is required.

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5K

Finish8 weeks4 runs/week

Finish Your 5K with an 8-Week Foundation

Turn an existing 20–30 minute continuous run into a comfortable, confident 5K finish. Each week combines two easy or recovery runs, one controlled steady session and one long run to build aerobic endurance without stacking hard work. The long run builds through weeks 1–3, reduces in week 4, builds again in weeks 5–6 and tapers in week 7 before the final 5K. Use repeatable RPE and talk-test cues when athlete-specific pace or heart-rate evidence is incomplete.

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Improve8 weeks4 runs/week

8-Week 5K Performance Builder

Build a stronger 5K with two easy aerobic runs, one controlled quality session and one long run each week. Odd weeks use repeatable intervals and even weeks use controlled tempo running, with an easy day separating quality from the long run. Week 4 reduces load, weeks 5–6 rebuild, week 7 tapers and week 8 ends with a 5K effort. A reliable recent 5K result may anchor training pace through the existing VDOT model; without that evidence, the plan uses RPE instead of invented targets.

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10K

Finish10 weeks3 runs/week

First 10K Finish: A Controlled 10-Week Build

Build from a comfortable 5K or 30–40 minutes of continuous easy running to a controlled first 10K. Three weekly runs keep almost 90% of sessions easy or long, with short steady work only in weeks 4, 6 and 8. Long runs progress to 65 minutes before a two-week reduction and 10K completion week. No threshold, interval, pace, heart-rate, power or zone target is required.

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Improve8 weeks4 runs/week

Improve Your 10K

This 8-week structured 10K plan typically schedules 4 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

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Target10 weeks5 runs/week

Target 10K Race Plan

This 10-week structured 10K plan typically schedules 5 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

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Half marathon

Finish14 weeks4 runs/week

First Half Marathon Finish

This 14-week structured half-marathon plan typically schedules 4 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

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Improve12 weeks5 runs/week

Improve Your Half Marathon

This 12-week structured half-marathon plan typically schedules 5 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

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Target14 weeks5 runs/week

Target Half Marathon Plan

This 14-week structured half-marathon plan typically schedules 5 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

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Marathon

Finish18 weeks4 runs/week

First Marathon Finish

This 18-week structured marathon plan typically schedules 4 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

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Improve18 weeks5 runs/week

Improve Your Marathon

This 18-week structured marathon plan typically schedules 5 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

Kostenlosen Plan ansehenZum Kalender hinzufügen
Target18 weeks5 runs/week

Target Marathon Plan

This 18-week structured marathon plan typically schedules 5 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

Kostenlosen Plan ansehenZum Kalender hinzufügen

Erst die Struktur verstehen, dann den eigenen Plan erstellen

Mit einem vertrauten Laufplan starten

Jede Seite liefert die Struktur, die Läufer erwarten: Wochenrhythmus, lange Läufe, lockere Läufe, Workouts, Tapering und Rennwoche.

Nach dem Login personalisieren

Ein generischer Marathon-Plan oder Couch to 5K-Plan ist nur der Ausgangspunkt. Trainingload.ai macht daraus einen Kalender, der zu Ihren Tagen, Ihrer Historie und Ihrem Ziel passt.

Anpassen, wenn echtes Training abweicht

Absolvierte Workouts, verpasste Läufe, Müdigkeit und Trainingsbelastung helfen zu entscheiden, ob der Plan aufbauen, halten, erholen oder tapern sollte.

Free running plan questions

What is free, which plan to choose, and when AI coaching becomes useful.

Are the running training plans really free?

Yes. Every complete schedule can be read and followed on the web for free. A Free account can also add an official plan to the calendar and adjust it manually.

Which plan should I choose?

Use Couch to 5K if you cannot yet run easily for 20 minutes. Choose a distance Finish plan for a first controlled completion, Improve for an established training base, or Target when you have a recent result and goal time.

What do Plus and Pro add?

Plus and Pro add ongoing AI coach review. The coach compares planned and completed workouts, training load, recovery, and missed sessions before proposing an adjustment.

Will AI change my calendar without permission?

No. AI can prepare an adjustment and explain why, but you confirm it before the calendar changes.