Start Running
Length: 8 weeks, 4 days on, 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 weeks, but you can add more if needed; as many days on/off as feels comfortable
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: weeks, 6 days on and 1 day rest.
Length: 7 weeks, 5 days on and 2 days rest
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, 4 days on, 1 day easy walk, 2 days rest or cross train, speed work
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, 4 days on, 1 day easy walk, 2 days rest or cross train, speed work or 30-60 min run
Sample Workout: 40-60 min + 8x 100m soft surface strides + 10-15 min cool down. 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.
5x 800m with 2 minutes rest active walk, not standing. 1-2 easy, 2 medium, 1-2 hard
Length: 10 Weeks, 4 days on and 3 days rest or cross train
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: This plan is for a new runner who is just getting back into exercise.
Length: 8 miles with 3 at race pace
Sample Workout: 4-This plan is for a new runner who is just getting back into exercise 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 CA Notice at Collection
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: Geared to 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 This plan is for a new runner who is just getting back into exercise and 20 miles per week.
Length: 8 weeks, 4 days on, 1 day easy walk, 2 days rest or cross train, speed work 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 wants to average 8:02 per mile to break 25 minutes.
Length: 8 weeks, 4 days on, 1 day easy walk, 2 days rest or cross train, speed work 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 maintain a 5K at 6:26 per-mile pace. The plan peaks at 40 miles per week with a 12-This plan is for a new runner who is just getting back into exercise.
Length: 6 weeks, 3 days of run/walking, an active recovery day, and 2 days of rest or cross-training
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 mile long run Plans
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-This plan is for a new runner who is just getting back into exercise
Length: 8 weeks, 5 days a week of running, 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, 4-5 days of running 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 (adjust your paces accordingly, too)
10x 800m with 2 minutes rest active walk, not standing. 1-2 easy, 2 medium, 1-2 hard
Length: 6 Weeks, 4 days on and 3 days rest or cross train
Sample Workout: 2-mile warmup at an easy pace, 6 repeats of 90-second intervals at race pace, 2-mile cool down.
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-This plan is for a new runner who is just getting back into exercise.
Length: 6 weeks, 5 days on 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 consistently exercised and is capable of running at least 6 miles in one workout. This plan peaks at 30 miles per week with a 10-This plan is for a new runner who is just getting back into exercise.
Length: 6 weeks, 5 days on 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-This plan is for a new runner who is just getting back into exercise.
10-Mile Training Plans
Length: 8 weeks, 4 days on, 3 days off, strength training mixed throughout
Sample Workout: 8-10 This plan is for a new runner who is just getting back into exercise
Recommended Experience: If you’re doing your first 10-miler and want to cross the finish line happy and healthy.
Length: 8 weeks, 5 days on, 2 days off, strength training mixed throughout
Sample Workout: 3-Runners World Editors
Recommended Experience: You’ve been racing for years and want to PR over 10 miles.
Half How We Fuel on Long Runs When We Cant Stomach Gel
Length: 14 CA Notice at Collection
Sample Workout: 12-This plan is for a new runner who is just getting back into exercise. Complete at an easy, conversational pace.
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-This plan is for a new runner who is just getting back into exercise.
Length: 10 x 800m with 2 minutes rest active walk, not standing. 1-2 easy, 2 medium, 1-2 hard
Sample Workout: 7 This plan is for a new runner who is just getting back into exercise at a comfortable 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, 4 days on and 3 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-This plan is for a new runner who is just getting back into exercise.
Length: 10 Weeks, 4 days on and 3 days rest or cross train
Sample Workout: 8 miles starting with 3 miles easy, ramping up to 3 Health - Injuries, 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-This plan is for a new runner who is just getting back into exercise.
Length: 16 Download for Desktop
Sample Workout: Summer Running Gear
Recommended Experience: For runners brand new to running or who have been running for three months.
Length: 8 Health - Injuries
Sample Workout: 10 Health - Injuries.
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. Why Runners Botch Gait on New Race Distances.
Length: 6 weeks, 4 days on, 1 day easy walk, 2 days rest or cross train, speed work.
Sample Workout: 5 miles with 3 at race pace.
Recommended Experience: Best for someone already running half marathons or marathons who isn’t getting the pace they want and is now ready to experiment with run/walk in order to get an overall faster time.
How We Fuel on Long Runs When We Cant Stomach Gel
Length: 16 weeks, 5 days on and 2 days rest
Sample Workout:20-This plan is for a new runner who is just getting back into exercise 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-This plan is for a new runner who is just getting back into exercise.
Length: 16 weeks, 5 days on and 2 days rest
Sample Workout: 2-mile warmup, 6 800-meter repeats at 4-minute pace with 400-meter recovery between each, 2-mile cool down.
Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-This plan is for a new runner who is just getting back into exercise and peaks at 44 to 47 miles a week with a 22-This plan is for a new runner who is just getting back into exercise.
Length: 16 weeks, 5 days on and 2 days rest
Sample Workout: 2-mile warmup, 8 400-meter intervals at 1-minute 50-second 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-This plan is for a new runner who is just getting back into exercise and peaks at 44-47 miles with a 22-This plan is for a new runner who is just getting back into exercise.
Length: 16 weeks, 5 days on and 2 days of rest or cross trainSample Workout:6 miles incorporating as many hills as you can.
Recommended Experience: For the consistent runner looking to complete 26.2 miles at 8:00 pace. The plan starts with a 10-This plan is for a new runner who is just getting back into exercise and peaks at 44-50 miles with a 22-This plan is for a new runner who is just getting back into exercise.
Length: 16 Weeks, 4 days on and 3 days rest or cross train
Sample Workout: 5-A Runner’s Guide to Treating Lower Back Pain.
Recommended Experience: For a consistent runner who has completed at least one marathon and can run at a hard effort for over an hour. The plan starts with a 10-This plan is for a new runner who is just getting back into exercise and peaks at 45-52 in a week with a 22-This plan is for a new runner who is just getting back into exercise.
Length: 16 weeks, 6 days on and 1 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-This plan is for a new runner who is just getting back into exercise and peaks at 50-56 miles per week with a 22-This plan is for a new runner who is just getting back into exercise.
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: Health & Injuries.
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: Health & Injuries.
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: Health & Injuries.
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.
