Jump to:

  • Start Running
  • 5K Training Plans
  • 10K Training Plans
  • Half Marathon Training Plans
  • Marathon Training Plans

Start Running

run 1 mile training plan

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.

CLICK HERE FOR PLAN

beginner run 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: Running Shoes & Gear.

CLICK HERE FOR PLAN

Line, Logo, Illustration,

Length: 7 miles at race pace

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.

DOWNLOAD HERE

.
Line, Font, Logo,

Length: 12 Weeks, 5 days on and 2 days rest or 30-60 min run

Sample Workout: 30-Benefits of Lifting Light Weights.

Recommended Experience: None! This plan is designed to help you reach your weight loss goals while you become a strong, more confident runner.

DOWNLOAD HERE

.
rw

Length: 14-Weeks, 5 days on and 2 days rest or 30-60 min run 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.

DOWNLOAD FOR DESKTOP | DOWNLOAD FOR MOBILE

rw


5K Training Plans

couch to 5k training plan

Length: 10 All About Workout Splits for 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: This plan is for a new runner who is just getting back into exercise.

DOWNLOAD HERE

Courtesy of Runner's World
Orange, Line, Font,

Length: 8 Weeks, 4 days on and 3 days rest or cross train

Sample Workout: 4-mile long run at an easy pace.

Recommended Experience: The Best Exercises for Stress.

DOWNLOAD HERE

.
Orange, Line, Font,

Length: 8 weeks, 4 days on 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: 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 mile long run and 20 miles per week.

DOWNLOAD HERE

.
Orange, Line, Font, Brand,

Length: 8 Master the Half

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 6:30 per-mile pace. The plan peaks at 40 miles per week with a 12-mile long run.

DOWNLOAD HERE

.

10K Training Plans

Red, Text, Line, Font, Logo, Signage, Graphics,

Length: 6 miles at race pace 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-mile long run.

DOWNLOAD HERE

.
Red, Line, Font, Logo,

Length: 6 miles at race pace

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-mile long run.

DOWNLOAD HERE

.
Red, Text, Line, Font, Logo, Icon,

Length: 6 miles at race pace

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.

DOWNLOAD HERE

.

Half Marathon Training Plans

Yellow, Text, Line, Font,

Length: 14 weeks, 4 days on and 3 days rest or cross train

Sample Workout: 12-mile long run. 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-mile long run.

DOWNLOAD HERE

.
half marathon training plans

Length: 10 DAA Industry Opt Out

Sample Workout: 7 Courtesy of Runners World

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.

DOWNLOAD HERE

Yellow, Line, Font, Icon,

Length: 10 miles at race pace 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.

DOWNLOAD HERE

.
yellow, line, font, icon,

Length: 10 miles at race pace or cross train

Sample Workout: 8 miles starting with 3 miles easy, ramping up to 3 Benefits of Lifting Light Weights, 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.

DOWNLOAD HERE

Runner's World
icon

Length: 16 weeks, 3 days on and 2 days rest or cross train

Sample Workout: Starts with running 5 to 10 seconds and walking 1 minute

Recommended Experience: Shoes & Gear.

DOWNLOAD HERE

icon

Length: 8 Weeks, 5 days on and 2 days rest

Sample Workout: 10 Benefits of Lifting Light Weights.

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. Shoes & Gear.

Download Here

icon

Length: 6 CA Notice at Collection.

Sample Workout: 5 Zero! If youve never run before, you can still conquer this plan.

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.

Download Here


Marathon Training Plans

Text, Line, Font, Logo,

Length: 16 miles at race pace

Sample Workout:20-mile long run 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.

DOWNLOAD HERE

Logo, Line, Font, Label, Graphics, Illustration,

Length: 16 miles at race pace

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-mile long run and peaks at 44 to 47 miles a week with a 22-mile long run.

DOWNLOAD HERE

.
Line, Font, Technology, Logo, Rectangle, Clip art,

Length: 16 miles at race pace

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-mile long run and peaks at 44-47 miles with a 22-mile long run.

DOWNLOAD HERE

.
Line, Logo, Font, Clip art, Graphics, Illustration,

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-mile long run and peaks at 44-50 miles with a 22-mile long run.

DOWNLOAD HERE

.
Text, Line, Logo, Font, Label, Rectangle,

Length: 16 miles at race pace 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. The plan starts with a 10-mile long run and peaks at 45-52 in a week with a 22-mile long run.

Download Here

.
Line, Logo, Font, Label, Clip art, Illustration,

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-mile long run and peaks at 50-56 miles per week with a 22-mile long run.

DOWNLOAD HERE

.

..