Structured training plans for runners who care about getting faster. Built on exercise science, not AI-generated fluff. Free forever.
Personalized 5k, 10k, half marathon, and marathon plans built from your actual fitness. Base, build, peak, and taper phases. Cutback weeks built in. Download as PDF, Excel, or Garmin FIT files.
Build my plan →Enter a recent race time and get your fitness score, equivalent race predictions, and all your training paces — easy, tempo, intervals, marathon pace, and more. Instant results.
Calculate my paces →No corporate sponsorships. No paid product placements. Just honest training content backed by real exercise physiology. Paces, periodization, fueling, gear, and everything in between.
Read the articles →Find upcoming marathons, half marathons, 10Ks, and 5Ks near you or browse races in major US running cities. Powered by RunSignup.
View Races →First impressions of the Adidas Boston 13 after six high intensity workout runs and one PR in a 5k. A tempo and race day shoe that punches above its price point compared to similar Nikes.
Running in summer heat and humidity can ruin a training block if you don’t adjust your gear. Here is what actually works for sweat management, hydration, chafing, and staying cool.
Most runners heel strike, including most elites. The research is clear on that. What actually predicts injury risk is not which part of your foot lands first, it is whether you are overstriding. Here is the research, properly cited, and what to actually do about it.
Our training plans assume you already have a running base and some race experience. If you are just getting started, our articles are a great place to begin. We cover pacing, training zones, fueling, and gear without assuming any prior knowledge.
Start with the articles →Week 8 of an 18-week marathon plan, Fitness Score 47, targeting 3:30.
Build phase — intervals and marathon pace long run
Your Fitness Score is calculated from your recent race time and represents your current aerobic fitness level. It sets your training paces for easy runs, tempo runs, intervals, and long runs. The higher the score, the faster the paces.
Use your most recent all-out race effort from the last 6 months. A 5K, 10K, half, or full marathon all work (or 1 mile for a 5k or 10k plan). The more recent and honest the effort, the more accurate your paces will be.
No. The PDF and Excel downloads work for anyone. If you have a Garmin or Coros watch, you can also export your plan as FIT files and load them directly to your watch via USB.
Most plan generators are built for beginners or use generic templates. PR Nerd calculates your paces from your actual current fitness, not your goal time. You get structured periodization, cutback weeks, and race-specific workouts. And it is completely free.
We support half marathon plans as short as 6 weeks and marathon plans as short as 10 weeks. Shorter blocks focus on race-specific sharpening rather than base building. 5k and 10k plans are a minimum of 4 weeks and a maximum of 16 weeks.
Yes — just go back to the plan generator and enter updated information. Each plan generates fresh from your current inputs.
Yes — PR Nerd training plans are now kilometers or miles, you choose.
Free training plans, pace calculators, and advice built for runners who actually care about getting faster.