Free training plans for runners.

These resources are free.
Please help keep them alive by buying me a beer.

Buy me a beer.

5 k and Parkrun training plan.

Free weekly-updated training for 5 km / Parkrun newbies.

Run. Sometimes hard. Rest. Repeat.

Running and OCR from Thomas Solomon at Veohtu.

Obstacle course race (OCR) and Spartan race training plan.

Free weekly-updated training for OCR beginners and Spartan race newbies.

Run. Hang. Carry. Repeat.

Home exercise plan for beginners.

Free daily-updated work-outs for fitness newbies of all ages.

Interrupt prolonged sitting. Move every day.
Exercise is medicine.

Home and hotel room training for athletes.

A free and comprehensive resource for helping you train when you don't have access to your usual facilities.

Away from your normal training environment?
Don't stress. Be creative. Stay on track.

Think critically. Keep informed. Stay educated.

To help empower yourself to train smart, join 100s of other athletes, coaches, students, scientists, & clinicians who subscribe to my free educational content → enter your email address and click subscribe to sign up:

Free training plans.

Boost your cardiovascular fitness, increase your strength, stay healthy, and learn how to train smart, run fast, and be strong.

Structured, periodized, scientific, and educational training plans.

For complete beginners, fun runners, and seasoned athletes.

Informed by experimental and empirical evidence.

Designed by me, Thomas Solomon PhD.

5 k and Parkrun training plan.

Obstacle course race (OCR) and Spartan race training plan.

Home exercise plan for beginners.

Home and hotel room training for athletes.