NDU

Running training plans

From 5K to the marathon, on the road.

By distance

5K
5 km · 8 weeks
10K
10 km · 10 weeks
Half marathon
21.1 km · 12 weeks
Marathon
42.2 km · 16 weeks
Another distance
Enter your race's distance and date

Programmes without a race

Getting started, staying fit or coming back from injury: 8-week cycles with no race date.

Getting started
8 weeks
Maintenance
8 weeks
Return from injury
8 weeks

By race

Click a race to see the preparation structure Endu generates.

Your race isn't listed? Build its plan anyway

Useful calculators

The same calculations that build this plan, free and without signing up.

VMA calculator
Work out your VMA from a race time or a 6-minute test and get your five training paces. Method explained, no sign-up.
Training pace calculator
Your five paces in min/km from your VMA or a race time: easy, marathon, threshold, intervals, repetitions — each with its use.
Race time predictor
From a single race time, estimate your times on every distance from 5 km to 100 km, pace included. No exponent formula.
Race fuelling calculator
How much carbohydrate per hour, at what rhythm to take it, and the list of what to buy and carry — computed with your own products, from a 10K to an ultra.

See all nine calculators

Other sports

Trail & ultraSwimrunTriathlon