Training Plans
AI-adaptive training plans from 5K to marathon. Pick your distance and level — each plan reshapes itself around your real life.
10K
Overview →Half Marathon
Overview →Marathon
Overview →Just starting out?
Couch to 5K Plan
Starting from zero? This 9-week walk-run progression takes you from the couch to running 5K continuously. RUNNIQ's AI coach watches how each week goes and slows down or speeds up the progression so you build the habit without injury or burnout.
What runners say
“I got the flu three weeks out and panicked. RUNNIQ just rebuilt the plan around it — I still PR'd by four minutes.”
Marina S. · First half marathon
“I hadn't run since school. The walk-run weeks were exactly my level and it never made me feel behind.”
Diego M. · Couch to 5K
“The daily feedback after each run is what kept me honest. It felt like a coach who actually saw my training.”
Aisha K. · Marathon, Berlin
“Travelled for work twice during the block. Each time the plan shifted my long runs without me asking. Knocked 90 seconds off.”
Tom R. · 10K personal best
Ready for a plan that adapts to your life?
Get a personalised, AI-built training plan that reshapes itself when you get sick, travel, or miss a run.
Start your plan now