Running plans
Adaptive AI running plans for every common goal. Pick a starting point — Runallo personalises the rest.
Free Running Plan
If you're getting back into running or trying to build a routine, you don't need a complicated plan. This free Runallo plan gives you three short, structured sessions a week with clear pacing and rest guidance.
5K Training Plan
Whether your first 5K or your fastest, Runallo's 5K plan blends easy runs, intervals, and one longer effort each week. Sessions explain themselves so you know why each one matters.
10K Training Plan
A 10K rewards patience and consistency. Runallo's plan gives you the right blend of easy mileage, threshold work and long runs — and adjusts whenever your week changes.
Half Marathon Training Plan
21.1 km is a serious target but it doesn't need a rigid plan. Runallo builds your weeks around your goal, your fitness, and the time you actually have.
Marathon Training Plan
A marathon is built over months, not days. Runallo balances long runs, easy mileage and quality work, and adapts when work, family or fatigue gets in the way.
Running for Weight Loss
Running can support weight loss when it's sustainable. Runallo's weight-loss mode favours easy mileage and consistency over hard sessions that risk burnout or injury.
Running Plan for Beginners
If you've never run before — or it's been a long time — this plan starts where you are. Short sessions, walk-run intervals, and clear pacing that doesn't require a watch.
Running Plan for Over 50s
Recovery matters more as we get older. This plan favours quality over volume, includes an easy mobility prompt, and adjusts when sleep or soreness suggest you need an extra rest day.
Running Plan for Busy People
Most weeks are messy. This plan assumes 30–45 minutes for three sessions and makes each one count. Move runs around without breaking the plan.
Return to Running After a Break
Time off happens — illness, injury, life. The biggest mistake returning runners make is doing too much, too soon. This plan rebuilds slowly with walk-run, easy mileage, and patience.
Race Day Pacing Strategy
Most runners go out too fast. A good pacing plan keeps your first kilometre boring so the last one isn't a disaster. Here's how to think about race-day pacing for each distance.