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, 4 days on and 3 days rest or cross train.
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, 5 days on and 2 days rest
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, 5 days on and 2 days rest 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.
5K Training Plans
Length: 10 Weeks, 2-3 days on, 2 days rest, and 2 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: This plan is for a new runner who is just getting back into exercise.
Length: 8 K Training Plans
Sample Workout: 4-mile warmup, 4-6 x Yasso 800s, 2 mile 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 miles easy, 4 miles at marathon pace, 2-mile cooldown
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 warmup, 4-6 x Yasso 800s, 2 mile and 20 miles per week.
Length: 8 Weeks, 5 days on 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 wants to average 8:02 per mile to break 25 minutes.
Length: 8 Weeks, 5 days on 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 maintain a 5K at 6:26 per-mile pace. The plan peaks at 40 miles per week with a 12-mile warmup, 4-6 x Yasso 800s, 2 mile.
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 weeks, 4 days a week of running, 2 optional cross-training days, 1 day of rest
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 warmup, 4-6 x Yasso 800s, 2 mile
Length: 8 miles at race pace
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 We may earn commission from links on this page, but we only recommend products we back
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)
10K Training Plans
Length: 6 weeks, 5 days on and 2 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-mile warmup, 4-6 x Yasso 800s, 2 mile.
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-mile warmup, 4-6 x Yasso 800s, 2 mile.
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-mile warmup, 4-6 x Yasso 800s, 2 mile.
10-Mile Training Plans
Length: 8 weeks, 4 days on, 3 days off, strength training mixed throughout
Sample Workout: 8-10 mile warmup, 4-6 x Yasso 800s, 2 mile
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-mile warmup, 4 miles at half-marathon pace, 3-mile cooldown
Recommended Experience: You’ve been racing for years and want to PR over 10 miles.
Half weeks, 4 days on and 3 days rest or cross train
Length: 14 miles easy, 4 miles at marathon pace, 2-mile cooldown
Sample Workout: 12-x 800m with 2 minutes rest active walk, not standing. 1-2 easy, 2 medium, 1-2 hard.
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 warmup, 4-6 x Yasso 800s, 2 mile.
Length: 10 mile easy, 7 miles at marathon pace, 1-mile cooldown
Sample Workout: 7 miles easy, 2 miles at marathon pace, 2-mile cooldown
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, 5 days on 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 warmup, 4-6 x Yasso 800s, 2 mile.
Length: 10 weeks, 5 days on 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 warmup, 4-6 x Yasso 800s, 2 mile.
Length: 16 Best New Balance Shoes
Sample Workout: Starts with running 5 to 10 seconds and walking 1 minute
Recommended Experience: For runners brand new to running or who have been running for three months.
Length: 8 weeks, 3 to 4 days on, 1 day easy walk, 2 days rest or cross train
Sample Workout: 10 miles at race 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. weeks, 5 days on and 2 days rest.
Length: 6 weeks, 3 to 4 days on, 1 day easy walk, 2 days rest or cross train.
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.
weeks, 4 days on and 3 days rest or cross train
Length: 16 weeks, 5 days on and 2 days rest
Sample Workout:20-weeks, 4 days on and 3 days rest or cross train.
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 warmup, 4-6 x Yasso 800s, 2 mile.
Length: 20 weeks, 5 days on 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, 3 run/walk days with cross-training
Sample Workout: 5 miles with Magic Mile
Recommended Experience: This plan is best 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: 26 weeks, 3 run/walk days with cross-training
Sample Workout: 5 miles with 3 miles at goal marathon race pace
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: 26 weeks, 3 run/walk days with cross-training
Sample Workout: 6 mile warmup, 4 miles at half-marathon pace, 3-mile cooldown
Recommended Experience: If you have already run a marathon, or have run half marathons and want to increase your distance, this run/walk plan can get you to run longer and speed up. You’ll use the run/walk method throughout the plan, and should be able to hit 5 miles to start.
Length: 16 This plan is for a new runner who has been exercising at least four times a week for two months
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 warmup, 4-6 x Yasso 800s, 2 mile, 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 This plan is for a new runner who has been exercising at least four times a week for two months
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 warmup, 4-6 x Yasso 800s, 2 mile, 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, 5-6 days on and 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 warmup, 4-6 x Yasso 800s, 2 mile, 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 This plan is for a new runner who has been exercising at least four times a week for two months
Sample Workout: 2-mile warmup, 4-6 x Yasso 800s, 2 mile
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.
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-mile warmup, 4-6 x Yasso 800s, 2 mile and peaks at 44 to 47 miles a week with a 22-mile warmup, 4-6 x Yasso 800s, 2 mile, helping you average under a 9:10 per mile come race day.
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-mile warmup, 4-6 x Yasso 800s, 2 mile and peaks at 44-47 miles with a 22-mile warmup, 4-6 x Yasso 800s, 2 mile.
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 warmup, 4-6 x Yasso 800s, 2 mile and peaks at 44-50 miles with a 22-mile warmup, 4-6 x Yasso 800s, 2 mile.
Length: 16 weeks, 5 days on and 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. The plan starts with a 10-mile warmup, 4-6 x Yasso 800s, 2 mile and peaks at 45-52 in a week with a 22-mile warmup, 4-6 x Yasso 800s, 2 mile.
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 warmup, 4-6 x Yasso 800s, 2 mile and peaks at 50-56 miles per week with a 22-mile warmup, 4-6 x Yasso 800s, 2 mile.
Length: 16 weeks, 6 days on and 1 day rest
Sample Workout: 2 mile warmup, 4-6 x Yasso 800s, 2 mile at a comfortable pace
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, 5 days on and 2 days rest
Sample Workout: 2 miles easy, 2 miles at marathon pace, 2-mile cooldown
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, 5 days on and 2 days rest
Sample Workout: 1 mile easy, 7 miles at marathon pace, 1-mile cooldown
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.
miles with sets of intervals 400 meters, 800 meters, mile
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: You just finished a race and now want to maintain fitness with some training structure.
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: You just finished a race and now want to maintain fitness with some training structure.
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: You just finished a race and now want to maintain fitness with some training structure.
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.
