Start Running
Length: 8 weeks
Weekly Schedule: 4 days walk or run/walk, 3 days off, strength training mixed throughout
Sample Workout: After starting with walking only, you’ll progress to running 0.1 mile and walking 0.2 miles, and repeat for 4 total rounds.
Recommended Experience: Zero! If you’ve never run before, you can still conquer this plan.
Length: 12 How To Train Calves
Weekly Schedule: 4 days walk or run/walk, 3 days off (but you can add or subtract days depending on how you feel)
Sample Workout: After starting with 30 minutes of non-stop walking, you’ll add run intervals, beginning with 1 minute of running and 4 minutes of walking.
Recommended Experience: mile easy, 7 miles at marathon pace, 1-mile cooldown.
Length: 7 weeks
Weekly Schedule: 4-5 You just finished a race and now want to maintain fitness with some training structure
Sample Workout: 40-minute run/walk, alternating between a comfortable jogging pace for 3 minutes and a walking pace for 2 minutes.
Recommended Experience: None! This plan will get you running strong no matter how may miles you've run in your life.
Length: 12 Weeks
Weekly Schedule: 4 x 400-meter repeats
Sample Workout: 30-minute run/walk, alternating between 1 minute of running and 2 minutes of walking.
Recommended Experience: None! This plan is designed to help you reach your weight-loss goals while you become a strong, more confident runner.
Length: 14 weeks
Weekly Schedule: 5-6 days run (1 day easy + strides, 1-2 days speedwork, 1-2 days easy, 1 long run), and 1-2 days rest
Sample Workout: 40-60 min + 8 x 100m soft surface strides + 10-15 min cooldown. This plan incorporates classic workouts into each training phase and explores why these workouts remain so iconic and worthwhile.
Recommended Experience: This plan begins at your current fitness level and challenges your comfort zone on workout days. Recommended for runners looking to incorporate a variety of workouts into their training and who already have a solid base under them.
You just finished a race and now want to maintain fitness with some training structure
5K Training Plans
Length: 10 Weeks
Weekly Schedule: 2-3 days run/walk, 1 day cross-train (first half of plan), 2 days rest, and 2-3 days strength training
Sample Workout: Warm up with 5 minutes brisk walking, do run/walk intervals for 10 minutes, and walk for 5 minutes to cool down.
Recommended Experience: None! This plan is for a new runner who is just getting back into exercise.
Length: 8 Weeks
Weekly Schedule: 4 days running (3 easy days, 1 long run) and 3 days rest or cross-train
Sample Workout: 4-mile long run at a comfortable pace at an easy pace.
Recommended Experience: This plan is for a new runner who has been exercising at least four times a week for two months.
Length: 8 weeks
Weekly Schedule: 4 days running (2 easy days, 1 tempo, 1 long run) and 3 days rest or cross-train
Sample Workout: 2.5 miles on hills. Find a route that incorporates some elevation along the way. The hills will make you faster and mentally tougher.
Recommended Experience: Designed for a runner who can already complete three miles at one time and averages at least 13 miles per week. The plan will peak at a 7-mile long run at a comfortable pace and 20 miles per week.
Length: 8 Weeks
Weekly Schedule: 5 days running (3 easy runs, 1 speedwork run, 1 long run) and 2 days rest or cross-train
Sample Workout: 1 mile warmup, 3 miles at tempo pace (8:35/mile), 1 mile cooldown
Recommended Experience: This plan is for runners who can already do a long run of 6 miles and who want to average 8:02 per mile to break 25 minutes.
Length: 8 Weeks
Weekly Schedule: 5 days running (3 easy days, 1 speedwork run, 1 long run) and 2 days rest or cross-train
Sample Workout: 1-mile warmup, 6 repeats of 400 meters at 1:33 with 200 meters at an easy jog in between each interval, 1-mile cooldown.
Recommended Experience: For the experienced runner looking to run a 5K at 6:26 per-mile pace. The plan peaks at 40 miles per week with a 12-mile long run at a comfortable pace.
Length: 6 weeks
Weekly Schedule: 3 days of run/walking (1 race rehearsal, 1 speed workout, 1 long run), 1 easy walk, and 2 days of rest or cross-train
Sample Workout: In addition to long runs (using your preferred run/walk ratio), and 400-meter repeats, you’ll also do race rehearsals: 1 mile warmup, 1 mile at race pace (with run/walk intervals), 1 mile cooldown.
Recommended Experience: For an experienced runner, who has done 5Ks and/or half marathons or marathons, and wants to use the run/walk method to get faster
Length: 8 weeks
Weekly Schedule: 4 days running (1 easy, 1 hills, 1 speedwork, 1 long run), 3 days rest or cross-train
Sample Workout: In addition to hills mixed into easy run days, you’ll do intervals like 1-mile warmup, 6 repeats of 400 meters at 5K pace with 400-meter recovery, and 1-mile cooldown
Recommended Experience: For an athlete who runs 4 to 5 days a week, has done a 5K and wants to go faster, and can start with a 5-mile long run at a comfortable pace
Length: 8 weeks
Weekly Schedule: 5 days of running (2 easy runs, 1 hills, 1 speedwork, 1 long run) and 2 rest days
Sample Workout: In addition to hills mixed into easy run days, you’ll do intervals like 1-mile warmup, 5 repeats of 800 meters at 5K pace with 400-meter recovery, and 1-mile cooldown
Recommended Experience: For an athlete who runs at least 5 days a week, can do long runs of 8 miles, and has experience racing
Length: 4 week
Weekly Schedule: 4-5 days of running (1 easy run, 2 speedwork, 1 long run) and 1 rest day per week, with strength training included on 2 days
Sample Workout: ½-mile warmup, 20-minute tempo progression starting @ 10K pace (increase speed by 0.2 every 3-4 minutes); recover for 2-3 minutes, then do 4 x 60-second sprints with 60 seconds of recovery between each effort
Recommended Experience: Suggestions for beginner, intermediate, and advanced runners, but it’s best to be able to run for 20 minutes straight and have a solid aerobic base (adjust your paces accordingly, too)
10K Training Plans
Length: 8 weeks
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 2 strength train days, 2 rest or cross-train days
Sample Workout: 30-minute run/walk + strength training
Recommended Experience: None! New runners can tackle this plan. It’s also great for those who have been running for three months and are ready to do their first race.
Length: 8 weeks
Weekly Schedule: 3 total run/walk days (1 race rehearsal, 1 speed workout, 1 long run), 2 strength train days, 3 rest or cross-train days
Sample Workout: 8 x 400-meter repeats
Recommended Experience: For an experienced runner, who has done 10Ks and/or half marathons or marathons, and wants to use the run/walk method to get faster.
Length: 6 weeks
Weekly Schedule: 5 days running (2 easy days, 1 speedwork, 1 long run) and 2 days rest or cross-train
Sample Workout: 2-days running 2-3 easy days, 1 speedwork, 1 long run and 2 days rest or cross-train.
Recommended Experience: For the runner used to exercising at least 4 days a week and can complete 4 miles in one run. This plan peaks at 23 miles per week with an 8-mile long run at a comfortable pace.
Length: 6 weeks
Weekly Schedule: 5 days running (2-3 easy days, 1-2 speedwork, 1 long run) and 2 days rest
Sample Workout: 1 interval of 1200 meters, 1 interval at 800 meters, 2 intervals at 400 meters, 2 intervals at 200 meters, and 4 intervals at 100 meters. Run each slightly faster than goal race pace, except the 100 meter intervals—ramp up to 90 percent effort for 5 seconds during each.
Recommended Experience: For a runner that’s been consistently running and is capable of running at least 6 miles in one workout. This plan peaks at 30 miles per week with a 10-mile long run at a comfortable pace.
Length: 6 weeks
Weekly Schedule: 5 days running (2 easy days, 2 speedwork, 1 long run) and 2 days rest
Sample Workout: 2 intervals of 1200 meters, 1 interval at 800 meters, 1 interval at 400 meters, 1 interval at 200 meters, 6 intervals at 100 meters. Complete each at slightly faster than goal race pace except for the strides, which should max at 90 percent effort.
Recommended Experience: For the regular runner looking to build speed and strength. This plan peaks at 40 miles per week with a 14-mile long run at a comfortable pace.
10-Mile Training Plans
Length: 8 weeks
Weekly Schedule: 3-4 days running (2-3 easy days, 1 long run), 2-3 days rest, 1 day strength or cross-train
Sample Workout: 8-10 mile long run at a comfortable pace
Recommended Experience: If you’re doing your first 10-miler and want to cross the finish line happy and healthy.
Length: 8 weeks
Weekly Schedule 5 days running (3 easy days, 1 speedwork, 1 long run), 2 days rest, strength training mixed throughout
Sample Workout: 3-mile warmup, 4 miles at half-marathon pace, 3-mile cooldown
Recommended Experience: You’ve been racing for years and want to PR in a 10-miler.
Best Recovery Shoes
Length: 14 weeks
Weekly Schedule: 4 days running (3 easy days, 1 long run) and 3 days rest
Sample Workout: 12-CA Notice at Collection.
Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run at a comfortable pace.
Length: 10 Weeks
Weekly Schedule: 4 days of running (3 easy days, 1 long run) and 3 days of rest or cross-train
Sample Workout: 7 miles with 3 miles at half marathon pace
Recommended Experience: For beginners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. You’ll do some gradually longer segments of running slightly faster than your usual pace to give you the stamina you’ll need to finish 13.1 miles feeling strong, with a long run topping out at 10 miles.
Length: 10 weeks
Weekly Schedule: 4-5 days running (2-3 easy days, 1 speedwork, 1 long run) and 2 days rest or cross-train
Sample Workout: Interval workout with 2 miles of warmup, 4 intervals at 400 meters, 2 intervals at 800 meters, 1 interval at 1200 meters, all at slightly faster than race pace. 1-mile cool down.
Recommended Experience: For runners comfortable exercising for at least an hour at a moderate effort. This plan peaks at 32 miles in a week with a 14-mile long run at a comfortable pace.
Length: 10 weeks
Weekly Schedule: 4-5 days running (2-3 easy days, 1 speedwork, 1 long run) and 2 days rest or cross-train
Sample Workout: 8 miles starting with 3 miles easy, ramping up to 3 miles at race pace, ending with 2 miles of an easy cool down.
Recommended Experience: For someone who can run at least 10 miles at once, and is used to consistent, weekly exercise at a moderate to hard effort. This plan peaks at 44 miles per week with a 16-mile long run at a comfortable pace.
Length: 16 weeks
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 3 days rest or cross-train
Sample Workout: Starts with running 5 to 10 seconds and walking 1 minute
Recommended Experience: miles with 3 miles at half marathon pace.
Length: 8 weeks
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 3 days rest or cross-train
Sample Workout: 14-mile long run at a comfortable pace
Recommended Experience: For someone who has been running at least three times a week for three to six months, and/or has raced in one or two 5Ks and wants to power up to a longer distance. This plan peaks at 14 miles.
Length: 6 weeks
Weekly Schedule: 3 total run/walk days (mix of easy runs, race pace, speedwork, and long runs), 1 easy walk day, 3 days rest or cross-train days
Sample Workouts: Interval workout with 1 mile easy warmup; 6 reps of 800-meters at a pace 30 seconds per mile faster than race pace with 400-meter recovery walk between. Cool down with another easy mile.
Recommended Experience: For runners who have already conquered half marathons or marathons who aren’t getting the pace they want and are ready to experiment with run/walk in order to get an overall faster time.
Marathon Training Plans
Length: 16 weeks
Weekly Schedule: 5 days running (4 easy days, 1 long run) and 2 days rest
Sample Workout: 20-mile long run at a comfortable pace at a comfortable pace.
Recommended Experience: Tackling 26.2 miles is an amazing and challenging feat, but this plan is designed to build your distance and fitness gradually. You should be able to run at least 6 miles and be used to working out regularly at a moderate to hard effort. You'll peak at 44 miles with a 20-mile long run at a comfortable pace.
Length: 20 weeks
Weekly Schedule: 4-5 days running (4 days easy, 1 long run) and 2 days rest
Sample Workout: 1 mile easy, 2 miles at marathon pace, 1 mile cooldown
Recommended Experience: This 20-week marathon training plan is designed for those who have been running regularly at least four times per week for three months and ideally at least one year. But you only need to be able to run 3 miles at a time to start this plan.
Length: 26 weeks
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 30-45 min run/walk
Recommended Experience: For someone who already walks a lot or who does short run/walks. You should be able to run/walk about 2 miles and/or for about 30 minutes to start, but the ratio of running to walking is up to you.
Length: 20 weeks
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run or race pace), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 5 Download Your Training Plan
Recommended Experience: If you consistently run about three days a week and have raced in a few 5Ks or 10Ks, or a half marathon, you are probably ready for this plan. You should be able to run/walk at least 5 miles to start.
Length: 20 weeks
Weekly Schedule: 3 total run/walk days (1 easy run, 1 race pace, 1 long run or speed workout), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 4 mile repeats at a pace 30 seconds per mile faster than race pace with 5-minute walk between
Recommended Experience: For runners who have tackled a half marathon and want to increase distance, or marathoners who want more practice at marathon race pace. You should already have a solid base as the first week requires a 12-mile long run at a comfortable pace.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1 speed workout, 1 long run) and 1-2 days rest
Sample Workout: 8-9 miles with sets of intervals (400 meters, 800 meters, mile)
Recommended Experience: The program starts with 24 miles a week and an 8-mile long run at a comfortable pace, and peaks three weeks before the race with 45 miles and a long run that’s 20 miles, with suggested paces to hit an average mile time of about 11:25 on race day.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1 speedwork, 1 long run) and 1-2 days rest
Sample Workout: 2-mile warmup, 6 miles at tempo (10:02/mile), 2-mile cooldown
Recommended Experience: The plan starts with 24 miles a week and an 8-mile long run at a comfortable pace, and peaks three weeks before the race with 45 miles and a long run that’s 20 miles, with suggested paces to hit an average mile time of about 10:50 on race day.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1 speedwork, 1 long run) and 1-2 days rest
Sample Workout: 4-mile warmup, 2 miles at tempo (9:33/mile), 2-mile cooldown
Recommended Experience: The program starts with 24 miles a week and an 8-mile long run at a comfortable pace, and peaks three weeks before the race with 45 miles and a long run that’s 20 miles, with suggested paces to hit an average mile time of about 10:15 on race day.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-3 easy days, 1-2 speedwork, 1 long run) and 1-2 days rest
Sample Workout: 2-mile warmup, 4-6 x Yasso 800s, 2-mile cooldown
Recommended Experience: Most weeks feature one day of rest and six days of running, and include workouts like intervals, Yasso 800s and tempo runs to help you get fitter and faster so you can clock an average mile time under 9:45 come race day. That means you need a strong base of running regularly at a moderate to hard effort.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1-2 speedwork, 1 long run) and 1-2 days rest
Sample Workout: 2-mile warmup, 6 x 800-meter repeats at about 8-minute pace with 400-meter recovery between each, 2-mile cooldown
Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-mile long run at a comfortable pace and peaks at 44 to 47 miles a week with a 22-mile long run at a comfortable pace, helping you average under a 9:10 per mile come race day.
Length: 16 weeks
Weekly Schedule: 5 days running (2-3 days easy, 1 day speedwork, 1 long run) and 2 days rest
Sample Workout: 2-mile warmup, 8 x 400-meter intervals at 1:50 pace with 200-meter recovery between each, 1-mile cooldown.
Recommended Experience: For the consistent runner looking to complete 26.2 miles at 8:33 pace. The plan starts with a 10-mile long run at a comfortable pace and peaks at 44-47 miles with a 22-mile long run at a comfortable pace.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1 speedwork, 1 long run) and 1-2 days of rest or cross-train
Sample Workout: 6 Other Hearst Subscriptions.
Recommended Experience: For the consistent runner looking to complete 26.2 miles at 8:00 pace. The plan starts with a 10-mile long run at a comfortable pace and peaks at 44-50 miles with a 22-mile long run at a comfortable pace.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1 speedwork, 1 long run) and 1-2 days rest or cross-train
Sample Workout: 5-mile warmup at easy pace, 2-mile tempo at 6:55 pace, 3-mile cool down.
Recommended Experience: For a consistent runner who has completed at least one marathon and can run at a hard effort for over an hour, and wants to finish the marathon at around 7:26 per mile. The plan starts with a 10-mile long run at a comfortable pace and peaks at 45-52 in a week with a 22-mile long run at a comfortable pace.
Length: 16 weeks
Weekly Schedule: 5-6 days running (2-4 easy days, 1 speedwork, 1 long run) and 1-2 day rest
Sample Workout: 5-mile warmup, 2-mile tempo at 6:26 pace, 3-mile cool down.
Recommended Experience: For the marathoner with race experience that is aiming to run 26.2 miles at 6:52 pace per mile. The plan starts with a 10-mile long run at a comfortable pace and peaks at 50-56 miles per week with a 22-mile long run at a comfortable pace.
Length: 16 weeks,
Weekly Schedule: 6 days running (4 easy days, 1 day hills or speedwork, 1 long run) and 1 day rest
Sample Workout: 2 miles easy, 4 miles at marathon pace, 2-mile cooldown
Recommended Experience: This training plan is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has comfortably completed other marathons and shorter races.
Length: 16 weeks
Weekly Schedule: 5 days running (3 easy days, 1 day hills or speed work, 1 long run) and 2 days rest
Sample Workout: 2 minute run/walk, alternating between 1 minute of running and 2 minutes of walking
Recommended Experience: This 16-week plan is geared for those who have been running for two to three years, have gone through regular cycles of logging up to 30 miles a week, and have finished a few half marathons and at least one marathon.
Length: 16 weeks
Weekly Schedule: 3-5 days running (1 day speedwork, 1 day marathon pace, 1 long run, with 2 optional easy runs) and 2-4 days rest
Sample Workout: 1 days running 3 easy runs, 1 speedwork run, 1 long run and 2 days rest or cross-train
Recommended Experience: This program is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has completed other marathons and shorter races, but who only wants to run about 3 days per week.
Run for Life
Length: 6 weeks, 2-3 days on, 3-4 days off, 1 cross-training day
Sample Workout: You’ll start with 2 runs per week, gradually upping your mileage with the help of endurance-boosting cross-training.
Recommended Experience: Zero! If you’ve never run before, you can still conquer this plan.
Length: 4 weeks, 3-4 days on, 2-3 days off, 1-2 cross-training days
Sample Workout: 4-mile tempo run (1 mile easy, 2 miles medium, 1 mile hard). Progression tempo.
Recommended Experience: How Pro Runner Jess McClain Optimizes Her Day.
Length: 10 weeks, 3-4 days on, 2-4 days off, 1-2 cross-training days
Sample Workout: 5-mile tempo run. (2 miles at half marathon goal pace, 1 mile at sub goal half marathon pace or maybe 10K pace, 2 miles at half marathon goal pace).
Recommended Experience: This program is designed to give you the option to run/work out three to five days a week if you have several races—like half marathons—under your belt.
Length: 6 weeks, 2-3 days on, 3-4 days off, 1 cross-training day
Sample Workout: 3-mile tempo run (1 mile easy, 2 miles medium). Progression tempo.
Recommended Experience: Zero! If you’ve never run before, you can still conquer this plan.
Length: 4 weeks, 3-4 days on, 2-3 days off, 1-2 cross-training days
Sample Workout: You’ll alternate between tempo, fartlek, hill, and interval runs to keep things interesting and maintain all elements of your training.
Recommended Experience: How Pro Runner Jess McClain Optimizes Her Day.
Length: 10 weeks, 3-4 days on, 2-4 days off, 1-2 cross-training days
Sample Workout: 4-5 x 800m with 2 minutes rest (active walk, not standing). 1-2 easy, 2 medium, 1-2 hard.
Recommended Experience: This program is designed to give you the option to run/work out three to five days a week if you have several races—like half marathons—under your belt.
Length: 6 weeks, 2 days on, 4 days off, 1 cross-training day
Sample Workout: 2-mile tempo run (1 mile easy, 1 mile medium). Progression tempo.
Recommended Experience: Zero! If you’ve never run before, you can still conquer this plan.
Length: 4 weeks, 3 days on, 3-4 days off, 0-1 cross-training days
Sample Workout: 4-6 x 400m with 2 minutes rest (active walk, not standing).
Recommended Experience: How Pro Runner Jess McClain Optimizes Her Day.
Length: 10 weeks, 3 days on, 3-4 days off, 0-1 cross-training days
Sample Workout: 1-mile warmup, 4-mile tempo run (1 mile easy, 2 miles medium, 1 mile hard). Progression tempo. 1-mile cooldown.
Recommended Experience: This program is designed to give you the option to run/work out three to five days a week if you have several races—like half marathons—under your belt.
