About Crawl2Sprint

Everyday athletes, epic goals.

Crawl2Sprint is a free training plan builder for runners working toward their first (or fastest) 5K, 10K, half marathon, or marathon. You tell it where you're starting and which race you're chasing; it builds a week-by-week schedule that ramps up gradually and gets you to the start line healthy.

The principles behind every plan

The plans are generated from well-established endurance training principles used by coaches everywhere:

• Gradual progression. Weekly volume increases a little at a time rather than in big jumps — sudden spikes in training load are one of the most common causes of running injuries.
• Periodization with cutback weeks. Roughly every fourth week pulls volume back so your body can absorb the work before the next build.
• Mostly easy running. The bulk of every week is run at conversational effort, with one structured workout once you have a base — the polarized approach most endurance programs follow.
• A proper taper. The final one to three weeks (depending on race distance) reduce volume so you arrive at race day rested, not run down.

Receipts, not vibes

Every rule the generator enforces — the progression caps, the cutback weeks, the 80/20 easy-running split, the taper math, the strength sessions — is tied to published sports science. And where the evidence is thin (some beloved running rules have never been proven in a trial), we say so plainly. Read the full breakdown, with citations to every study, on the Methodology & research page.

What Crawl2Sprint is not

It is not a substitute for a coach or a doctor. A generated plan can't see your gait, your history, or how today's run actually felt. If you're new to exercise, managing a health condition, or feel pain while training, talk to a professional. Your body outranks any spreadsheet.

Privacy by design

Use Crawl2Sprint anonymously and everything stays in your browser — the details you enter are used on your device to build the plan, and anything saved lives in your browser's local storage. If you choose to sign in with Google, we store only what's needed to sync your plans and progress, and you can delete it all anytime. No ads, no selling data, no third-party analytics. See the Privacy Policy for the full picture.

Get in touch

Questions, feedback, or a finish-line photo to share? Visit the contact page — we'd love to hear from you.