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Personalised plans for every distance

Your printable marathon training plan.

Printed. Personalised. Yours forever.

  • Week-by-week schedule + pace zones
  • Nutrition + race-week protocol
  • Full preview before you pay
ProgramoMarcus Oyeleke · Marathon Plan · Week 3 of 14p. 3
Marcus
Oyeleke
Male · 34 · Berlin
First Marathon
Goal: sub-3:59
47.2km/week
4:52/km pace
11 wksto race
Week 3 — Base Build
MON5
Easy8.0km
TUE6
Rest
WED7
Tempo11.4km
THU8
Intvl10.2km
FRI9
Rest
SAT10
Easy6.0km
SUN11
Long26.0km
Z1
Z2
Z3
Z4
Z5
programo.run
Get my plan →
$5 one-time · 7-day refund · Delivered in 2 min
4.9
Early testers
120+
Runners
Trained & counting
Secure
7-day refund
—
Have viewed this page
ProgramoMarcus Oyeleke · Marathon Plan · Week 3 of 14p. 3
Marcus
Oyeleke
Male · 34 · Berlin
First Marathon
Goal: sub-3:59
47.2km/week
4:52/km pace
11 wksto race
Week 3 — Base Build
MON5
Easy8.0km
TUE6
Rest
WED7
Tempo11.4km
THU8
Intvl10.2km
FRI9
Rest
SAT10
Easy6.0km
SUN11
Long26.0km
Z1
Z2
Z3
Z4
Z5
programo.run
4.9
Early testers
120+
Runners
Trained & counting
Secure
7-day refund
—
Have viewed this page
First marathon · sub-4:00“Train the work, not the app.”42.2 km · Berlin · September“Show up. Print it. Run it.”Half marathon · sub-1:45“Pace zones, not push notifications.”Boston qualifier · 3:05“Discipline beats motivation. Paper beats apps.”Ultra · 50 km · trail“The plan on the fridge is the plan you run.”Comeback after injury · 10 km“Built for race day. Yours, the moment you decide.”Tokyo qualifier · 2:55Trail 25 km · sub-2:30
On the road

Train the work. Not the app.

Why paper, why one-time

A printed plan beats
another running app.

Printed marathon training plan in a kitchen, morning light
Paper, not pixels
Print A4 or US Letter, colour or black-and-white. Tape it to the fridge and glance at it over coffee.
One-time, not recurring
No subscription, no auto-renew, no “downgrade to free tier.” Pay $5 once and it’s yours.
Yours forever
Re-download anytime. Your plan, your data, your race. We don’t hold it hostage.
Compared

Programo vs the rest.

Two columns. One honest answer per row. Compared against the big paid running apps and the free internet plans most runners try first.

Feature
Programo
The rest of the field
Personalised to you
~
Printable PDF
One-time payment
($5)
($20+/mo)
Science-checked
Verifier
~ Varies
Works without an app
Yours forever

“The rest of the field” aggregates the major subscription apps and free internet PDFs runners typically compare. Pricing reflects publicly listed plans as of May 2026.

What runners say

Real runners. Real plans.

Early testers across NZ and AU.

Google

“Honestly thought $5 was too cheap to be real. Printed it Sunday, taped to the fridge Monday, ran my first 18k Saturday. The pace zones actually match what my watch reads. No notes.”

Sarah W.
Wellington · First half-marathon
Google

“I've trained off generic PDFs for years. This is the first one that knew I work shifts and adjusted the long runs accordingly.”

Liam R.
Auckland · Marathon, sub-3:30
Google

“The nutrition page is the underrated thing. I print the plan, I print the fueling schedule, I stop forgetting the gels.”

Priya S.
Sydney · Marathon, first
Google

“Cleaner than the running app I cancelled. No nags, no streaks, no premium upsells. Just my plan, on the fridge.”

Jordan M.
Melbourne · Marathon, sub-4:00
Google

“I emailed asking if it could handle a 10-week build. They said yes, and the plan came back tighter than my coach gave me last year.”

Maya K.
Christchurch · Half-marathon, sub-1:50
Google

“The race-week page is gold. Carb load schedule, kit checklist, gel timing. Stuck it on the fridge the week before. Hit my goal time.”

Tomás G.
Dunedin · Marathon, sub-3:45
Google

“Honestly thought $5 was too cheap to be real. Printed it Sunday, taped to the fridge Monday, ran my first 18k Saturday. The pace zones actually match what my watch reads. No notes.”

Sarah W.
Wellington · First half-marathon
Google

“I've trained off generic PDFs for years. This is the first one that knew I work shifts and adjusted the long runs accordingly.”

Liam R.
Auckland · Marathon, sub-3:30
Google

“The nutrition page is the underrated thing. I print the plan, I print the fueling schedule, I stop forgetting the gels.”

Priya S.
Sydney · Marathon, first
Google

“Cleaner than the running app I cancelled. No nags, no streaks, no premium upsells. Just my plan, on the fridge.”

Jordan M.
Melbourne · Marathon, sub-4:00
Google

“I emailed asking if it could handle a 10-week build. They said yes, and the plan came back tighter than my coach gave me last year.”

Maya K.
Christchurch · Half-marathon, sub-1:50
Google

“The race-week page is gold. Carb load schedule, kit checklist, gel timing. Stuck it on the fridge the week before. Hit my goal time.”

Tomás G.
Dunedin · Marathon, sub-3:45

Want to be quoted here? Email running.support@gmail.com after your race.

Pricing

One payment. One plan.

One coach. One printable plan. No subscription.

◆ Pay once · No subscription
Personal running plan
$5
Personalised to your race, body, and schedule.
  • →Week-by-week training schedule
  • →Pace zones calibrated to you
  • →Matching nutrition plan
  • →Race-week protocol page
  • →Printable PDF (A4 + US Letter)
  • →Read-only web view
  • →One free regeneration
Get my plan →

Delivered in under 2 minutes. 7-day refund.

What ships
Cover + race profile
Your name, race, date, goal
Week-by-week schedule
Every run, every km, every zone
Pace zone reference
Z1–Z5 paces, calibrated to you
Nutrition + fueling
Daily macros, long-run fuel
Race-week protocol
T-7 to T-0, kit list, gel timing
🔒
Stripe-secure
Encrypted checkout
↺
7-day refund
No questions asked
🖨
Print-ready
A4 / US Letter
FAQ

Common questions.

Anything else? Email us at running.support@gmail.com

Because you're paying for the plan, not the app, the team, or the marketing budget. AI does the heavy lifting. A sports-science verifier checks the output. The price covers compute and a coffee. We may raise it as we ship more — early users lock in $5.

Every plan runs through a verifier that checks for unsafe weekly mileage jumps, missing recovery days, and pace-zone errors before it reaches you. If it fails the check, we regenerate before you ever see it. The AI drafts; the verifier signs off.

If you're new to running entirely, start with a half-marathon plan rather than the full. The onboarding will tell you if your goal looks unrealistic for your timeline — better to hear that before you pay than after.

Yes. One payment, one plan. No recurring charges, no account required to fill in the form. You pay only after you see the preview.

Your plan is built by an AI coach (Anthropic's Claude) and verified against sports-science rules — weekly volume progression, recovery ratios, taper structure. The AI drafts; the verifier signs off. No human coach is involved, and we say so up front.

A printable PDF designed to live on your fridge. Week-by-week schedule, pace zones, nutrition plan, and a race-week protocol page. Plus a read-only web view.

Yes — A4 and US Letter both render. Designed to print cleanly on any home or office printer, colour or black-and-white.

One free regeneration is included. If the plan isn't right, change any of your answers and regenerate.

7-day refund, no questions asked. Email us within 7 days of purchase and we refund — full stop.

Under 2 minutes in almost all cases. You'll get an email with a download link the moment it's ready.

No account needed to fill in the form or see the preview. We create one automatically when you pay so you can re-download your plan later.

Race day

Built for race day. Yours, the moment you decide.

Train the work.
Not the app.

Get my plan →

★ 4.9 from early testers · 60+ plans built · 7-day refund