무료 공식 러닝 계획

첫 5K부터 마라톤까지, 무료 러닝 훈련 계획.

가입 전에 모든 운동을 확인하세요. 공식 계획을 웹에서 무료로 따르거나 캘린더에 무료로 추가할 수 있습니다. Plus와 Pro는 실제 훈련이 달라질 때 AI 코칭을 제공합니다.

무료 계획 선택AI 조정 방식 보기
  • 12 complete schedules
  • Free to follow
  • Free calendar use
  • Optional AI coaching

러닝 계획

이 페이지들은 Couch to 5K부터 marathon training plan, marathon training program까지, 경기 거리 검색 의도가 분명한 키워드에 맞춰 작성되었습니다.

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.

무료 계획 보기캘린더에 추가

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.

무료 계획 보기캘린더에 추가
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.

무료 계획 보기캘린더에 추가

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.

무료 계획 보기캘린더에 추가
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.

무료 계획 보기캘린더에 추가
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.

무료 계획 보기캘린더에 추가

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.

무료 계획 보기캘린더에 추가
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.

무료 계획 보기캘린더에 추가
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.

무료 계획 보기캘린더에 추가

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.

무료 계획 보기캘린더에 추가
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.

무료 계획 보기캘린더에 추가
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.

무료 계획 보기캘린더에 추가

계획 구조를 보고, 나에게 맞는 버전으로 만들기

익숙한 러닝 계획에서 시작

각 페이지는 러너가 기대하는 구조를 먼저 제공합니다: 주간 리듬, 롱런, 이지런, 워크아웃, 테이퍼, 레이스 주간 준비.

로그인 후 개인화

일반적인 마라톤 러닝 계획이나 Couch to 5K 일정은 출발점입니다. Trainingload.ai는 이를 나의 요일, 이력, 목표에 맞는 캘린더로 바꿉니다.

실제 훈련이 달라지면 조정

완료한 워크아웃, 놓친 달리기, 피로, 훈련 부하를 보고 계획이 쌓아야 할지, 유지해야 할지, 회복해야 할지, 테이퍼해야 할지 판단합니다.

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.