Self-guided training plans

Training plans

Elevate Your Running with Tried-and-Tested Training Plans

If you’re ready to take your running to the next level, explore our range of tried-and-tested training plans and discover the power of a structured, effective approach. With these tried-and-tested training plans, you can get ready to achieve your running goals with confidence.

01. 5K – Easy

Here’s an example of a 5K training plan for beginners at an easy level. This plan spans eight weeks and gradually increases the running duration and intensity in order to prepare you for your first 5K race:

Week 1:
Day 1: Brisk walk for 30 minutes.
Day 2: Rest or cross-training activity (e.g., swimming, cycling, or yoga).
Day 3: Run/walk for 20 minutes, alternating between 2 minutes of running and 2 minutes of walking. Repeat 5 times.
Day 4: Rest.
Day 5: Run/walk for 20 minutes, alternating between 2 minutes of running and 2 minutes of walking. Repeat 5 times.
Day 6: Rest.
Day 7: Long walk for 45 minutes.

Week 2:
Day 1: Brisk walk for 30 minutes.
Day 2: Rest or cross-training activity.
Day 3: Run/walk for 25 minutes, alternating between 3 minutes of running and 2 minutes of walking. Repeat 4 times.
Day 4: Rest.
Day 5: Run/walk for 25 minutes, alternating between 3 minutes of running and 2 minutes of walking. Repeat 4 times.
Day 6: Rest.
Day 7: Long walk for 50 minutes.

Week 3:
Day 1: Brisk walk for 30 minutes.
Day 2: Rest or cross-training activity.
Day 3: Run/walk for 30 minutes, alternating between 4 minutes of running and 2 minutes of walking. Repeat 4 times.
Day 4: Rest.
Day 5: Run/walk for 30 minutes, alternating between 4 minutes of running and 2 minutes of walking. Repeat 4 times.
Day 6: Rest.
Day 7: Long walk for 55 minutes.

Week 4:
Day 1: Brisk walk for 30 minutes.
Day 2: Rest or cross-training activity.
Day 3: Run/walk for 35 minutes, alternating between 5 minutes of running and 2 minutes of walking. Repeat 4 times.
Day 4: Rest.
Day 5: Run/walk for 35 minutes, alternating between 5 minutes of running and 2 minutes of walking. Repeat 4 times.
Day 6: Rest.
Day 7: Long walk for 60 minutes.

Week 5:
Day 1: Brisk walk for 30 minutes.
Day 2: Rest or cross-training activity.
Day 3: Run/walk for 40 minutes, alternating between 6 minutes of running and 2 minutes of walking. Repeat 4 times.
Day 4: Rest.
Day 5: Run/walk for 40 minutes, alternating between 6 minutes of running and 2 minutes of walking. Repeat 4 times.
Day 6: Rest.
Day 7: Long walk for 65 minutes.

Week 6:
Day 1: Brisk walk for 30 minutes.
Day 2: Rest or cross-training activity.
Day 3: Run for 30 minutes at an easy, steady pace.
Day 4: Rest.
Day 5: Run for 30 minutes at an easy, steady pace.
Day 6: Rest.
Day 7: Long walk for 70 minutes.

Week 7:
Day 1: Brisk walk for 30 minutes.
Day 2: Rest or cross-training activity.
Day 3: Run for 45 minutes at an easy pace.
Day 4: Rest.
Day 5: Run for 30 minutes at an easy pace.
Day 6: Rest.
Day 7: Long run: 75 minutes at an easy pace.

Week 8 (Taper Week):
Day 1: Brisk walk for 20 minutes.
Day 2: Rest.
Day 3: Easy run for 20 minutes.
Day 4: Rest.
Day 5: Rest.
Day 6: Rest.
Day 7: Race day! Participate in your 5K race and give it your best effort.

During the taper week, the intensity and duration of the workouts are reduced to allow for recovery and optimal performance on race day. Remember to listen to your body, stay properly hydrated, and adjust the plan according to your fitness level and individual needs. Good luck with your training and race!

02. 5K – Ambitious

Here’s an example of a modified 5K training plan for an ambitious runner looking to push their limits and improve their race performance:

Week 1:
Day 1: Easy run for 30 minutes.
Day 2: Rest or cross-training activity.
Day 3: Intervals: 5 sets of 400 meters at a fast pace with 200-meter recovery jogs in between.
Day 4: Rest.
Day 5: Tempo run: 20 minutes at a comfortably hard pace.
Day 6: Rest.
Day 7: Long run: 45 minutes at an easy pace.

Week 2:
Day 1: Easy run for 35 minutes.
Day 2: Rest or cross-training activity.
Day 3: Hill repeats: Find a steep hill and sprint uphill for 30 seconds, then jog back down for recovery. Repeat 8 times.
Day 4: Rest.
Day 5: Fartlek run: Alternate between fast and easy-paced segments for a total of 40 minutes.
Day 6: Rest.
Day 7: Long run: 50 minutes at an easy pace.

Week 3:
Day 1: Easy run for 40 minutes.
Day 2: Rest or cross-training activity.
Day 3: Track workout: 4 sets of 800 meters at a fast pace with 400-meter recovery jogs in between.
Day 4: Rest.
Day 5: Tempo run: 25 minutes at a comfortably hard pace.
Day 6: Rest.
Day 7: Long run: 60 minutes at an easy pace.

Week 4:
Day 1: Easy run for 45 minutes.
Day 2: Rest or cross-training activity.
Day 3: Progression run: Start at an easy pace and gradually increase your speed throughout a 30-minute run.
Day 4: Rest.
Day 5: Hill repeats: Find a longer, moderate hill and sprint uphill for 1 minute, then jog back down for recovery. Repeat 6 times.
Day 6: Rest.
Day 7: Long run: 70 minutes at an easy pace.

Week 5:
Day 1: Easy run for 50 minutes.
Day 2: Rest or cross-training activity.
Day 3: Speed workout: 6 sets of 200 meters at a sprint pace with 200-meter recovery jogs in between.
Day 4: Rest.
Day 5: Tempo run: 30 minutes at a comfortably hard pace.
Day 6: Rest.
Day 7: Long run: 80 minutes at an easy pace.

Week 6:
Day 1: Easy run for 45 minutes.
Day 2: Rest or cross-training activity.
Day 3: Track workout: 3 sets of 1,200 meters at a fast pace with 400-meter recovery jogs in between.
Day 4: Rest.
Day 5: Fartlek run: Vary your pace with random bursts of speed for a total of 45 minutes.
Day 6: Rest.
Day 7: Long run: 90 minutes at an easy pace.

Week 7:
Day 1: Easy run for 50 minutes.
Day 2: Rest or cross-training activity.
Day 3: Tempo run: 35 minutes at a comfortably hard pace.
Day 4: Rest.
Day 5: Hill repeats: Find a challenging hill and sprint uphill for 45 seconds, then jog back down for recovery. Repeat 6 times.
Day 6: Rest.
Day 7: Long run: 100 minutes at an easy pace.

Week 8 (Taper Week):
Day 1: Easy run for 30 minutes.
Day 2: Rest.
Day 3: Tempo run: 20 minutes at a comfortably hard pace.
Day 4: Rest.
Day 5: Easy run for 20 minutes.
Day 6: Rest.
Day 7: Race day! Participate in your 5K race and give it your best effort.

Remember to listen to your body, stay properly hydrated, and incorporate rest days to allow for recovery. Adjust the intensity and duration of the workouts based on your fitness level and individual needs. Good luck with your training and race!

03. 10K – Easy

Here’s an example of a 10K training plan for beginners at an easy level. This plan spans eight weeks and gradually increases the running duration and intensity:

Week 7:
Day 1: Brisk walk for 30 minutes.
Day 2: Rest or cross-training activity.
Day 3: Run for 35 minutes at an easy, steady pace.
Day 4: Rest.
Day 5: Run for 35 minutes at an easy, steady pace.
Day 6: Rest.
Day 7: Long walk for 75 minutes.

Week 8:
Day 1: Rest.
Day 2: Rest or light cross-training activity.
Day 3: Run for 40 minutes at an easy, steady pace.
Day 4: Rest.
Day 5: Rest.
Day 6: Rest.
Day 7: Race day! Participate in your 10K race and give it your best effort.

Remember to listen to your body, stay properly hydrated, and adjust the plan according to your fitness level and individual needs. Gradually increase the running portions and decrease the walking portions as you progress through the plan. Good luck with your training and race!

04. 10K – Ambitious

Here’s a 10K training plan for an ambitious runner:

Week 1:
Day 1: Easy run for 30 minutes.
Day 2: Rest or cross-training activity.
Day 3: Interval workout: Run 1 minute at a faster pace, followed by 1 minute of recovery jog. Repeat 10 times.
Day 4: Rest.
Day 5: Easy run for 40 minutes.
Day 6: Rest.
Day 7: Long run: 60 minutes at an easy pace.

Week 2:
Day 1: Easy run for 35 minutes.
Day 2: Rest or cross-training activity.
Day 3: Tempo run: Run at a comfortably hard pace for 25 minutes.
Day 4: Rest.
Day 5: Easy run for 45 minutes.
Day 6: Rest.
Day 7: Long run: 70 minutes at an easy pace.

Week 3:
Day 1: Easy run for 40 minutes.
Day 2: Rest or cross-training activity.
Day 3: Interval workout: Run 2 minutes at a faster pace, followed by 1 minute of recovery jog. Repeat 8 times.
Day 4: Rest.
Day 5: Easy run for 50 minutes.
Day 6: Rest.
Day 7: Long run: 80 minutes at an easy pace.

Week 4:
Day 1: Easy run for 45 minutes.
Day 2: Rest or cross-training activity.
Day 3: Tempo run: Run at a comfortably hard pace for 30 minutes.
Day 4: Rest.
Day 5: Easy run for 55 minutes.
Day 6: Rest.
Day 7: Long run: 90 minutes at an easy pace.

Week 5:
Day 1: Easy run for 50 minutes.
Day 2: Rest or cross-training activity.
Day 3: Hill repeats: Find a challenging hill and sprint uphill for 1 minute, then jog back down for recovery. Repeat 6 times.
Day 4: Rest.
Day 5: Easy run for 60 minutes.
Day 6: Rest.
Day 7: Long run: 100 minutes at an easy pace.

Week 6:
Day 1: Easy run for 55 minutes.
Day 2: Rest or cross-training activity.
Day 3: Tempo run: Run at a comfortably hard pace for 35 minutes.
Day 4: Rest.
Day 5: Easy run for 65 minutes.
Day 6: Rest.
Day 7: Long run: 110 minutes at an easy pace.

Week 7:
Day 1: Easy run for 60 minutes.
Day 2: Rest or cross-training activity.
Day 3: Interval workout: Run 3 minutes at a faster pace, followed by 1 minute of recovery jog. Repeat 6 times.
Day 4: Rest.
Day 5: Easy run for 70 minutes.
Day 6: Rest.
Day 7: Long run: 120 minutes at an easy pace.

Week 8 (Taper Week):
Day 1: Easy run for 40 minutes.
Day 2: Rest.
Day 3: Tempo run: Run at a comfortably hard pace for 25 minutes.
Day 4: Rest.
Day 5: Easy run for 30 minutes.
Day 6: Rest.
Day 7: Race day! Participate in your 10K race and give it your best effort.

Remember to listen to your body, stay properly hydrated, and adjust the plan according to your fitness level and individual needs. Feel free to incorporate strength training and additional cross-training activities to support your running performance. Good luck with your training and race!

05. Half Marathon – Easy

Here’s an example of a 12-week half marathon training plan for beginners:

Week 1:
Day 1: Rest.
Day 2: Easy run for 30 minutes.
Day 3: Rest or cross-training activity (e.g., cycling, swimming, or yoga).
Day 4: Interval workout: Run 1 minute at a slightly faster pace, followed by 1 minute of recovery jog. Repeat 10 times.
Day 5: Rest.
Day 6: Easy run for 40 minutes.
Day 7: Long run: 8 km/5 miles at an easy pace.

Week 2:
Day 1: Rest.
Day 2: Easy run for 35 minutes.
Day 3: Rest or cross-training activity.
Day 4: Tempo run: Run at a comfortably hard pace for 20 minutes.
Day 5: Rest.
Day 6: Easy run for 45 minutes.
Day 7: Long run: 10 km/6 miles at an easy pace.

Week 3:
Day 1: Rest.
Day 2: Easy run for 40 minutes.
Day 3: Rest or cross-training activity.
Day 4: Interval workout: Run 2 minutes at a slightly faster pace, followed by 1 minute of recovery jog. Repeat 8 times.
Day 5: Rest.
Day 6: Easy run for 50 minutes.
Day 7: Long run: 11 km/7 miles at an easy pace.

Week 4:
Day 1: Rest.
Day 2: Easy run for 45 minutes.
Day 3: Rest or cross-training activity.
Day 4: Tempo run: Run at a comfortably hard pace for 25 minutes.
Day 5: Rest.
Day 6: Easy run for 55 minutes.
Day 7: Long run: 13 km/8 miles at an easy pace.

Week 5:
Day 1: Rest.
Day 2: Easy run for 50 minutes.
Day 3: Rest or cross-training activity.
Day 4: Hill repeats: Find a challenging hill and sprint uphill for 1 minute, then jog back down for recovery. Repeat 6 times.
Day 5: Rest.
Day 6: Easy run for 60 minutes.
Day 7: Long run: 14 km/9 miles at an easy pace.

Week 6:
Day 1: Rest.
Day 2: Easy run for 55 minutes.
Day 3: Rest or cross-training activity.
Day 4: Tempo run: Run at a comfortably hard pace for 30 minutes.
Day 5: Rest.
Day 6: Easy run for 65 minutes.
Day 7: Long run: 16 km/10 miles at an easy pace.

Week 7:
Day 1: Rest.
Day 2: Easy run for 60 minutes.
Day 3: Rest or cross-training activity.
Day 4: Interval workout: Run 3 minutes at a faster pace, followed by 1 minute of recovery jog. Repeat 6 times.
Day 5: Rest.
Day 6: Easy run for 70 minutes.
Day 7: Long run: 18 km/11 miles at an easy pace.

Week 8:
Day 1: Rest.
Day 2: Easy run for 40 minutes.
Day 3: Rest or cross-training activity.
Day 4: Tempo run: Run at a comfortably hard pace for 25 minutes.
Day 5: Rest.
Day 6: Easy run for 30 minutes.
Day 7: Long run: 19 km/12 miles at an easy pace.

Week 9:
Day 1: Rest.
Day 2: Easy run for 45 minutes.
Day 3: Rest or cross-training activity.
Day 4: Interval workout: Run 2 minutes at a slightly faster pace, followed by 1 minute of recovery jog. Repeat 8 times.
Day 5: Rest.
Day 6: Easy run for 60 minutes.
Day 7: Long run: 21 km/13 miles at an easy pace.

Week 10:
Day 1: Rest.
Day 2: Easy run for 50 minutes.
Day 3: Rest or cross-training activity.
Day 4: Tempo run: Run at a comfortably hard pace for 30 minutes.
Day 5: Rest.
Day 6: Easy run for 60 minutes.
Day 7: Long run: 19 km/12 miles at an easy pace.

Week 11:
Day 1: Rest.
Day 2: Easy run for 45 minutes.
Day 3: Rest or cross-training activity.
Day 4: Hill repeats: Find a challenging hill and sprint uphill for 1 minute, then jog back down for recovery. Repeat 6 times.
Day 5: Rest.
Day 6: Easy run for 45 minutes.
Day 7: Long run: 16 km/10 miles at an easy pace.

Week 12 (Taper Week):
Day 1: Rest.
Day 2: Easy run for 30 minutes.
Day 3: Rest.
Day 4: Tempo run: Run at a comfortably hard pace for 20 minutes.
Day 5: Rest.
Day 6: Easy run for 20 minutes.
Day 7: Race day! Participate in your half marathon and give it your best effort.

During the taper week, reduce the volume and intensity of your training to allow your body to recover and prepare for the race. Remember to listen to your body, stay properly hydrated, and adjust the plan according to your fitness level and individual needs. Good luck with your half marathon training!

06. Half Marathon – Ambitious

Here’s an example of a 12-week ambitious training plan for a half marathon:

Week 1:
Day 1: Rest.
Day 2: Easy run for 40 minutes.
Day 3: Tempo run: Run at a comfortably hard pace for 25 minutes.
Day 4: Rest.
Day 5: Easy run for 40 minutes.
Day 6: Long run: 10 km/6 miles at an easy pace.
Day 7: Rest.

Week 2:
Day 1: Rest.
Day 2: Easy run for 45 minutes.
Day 3: Speed workout: Run 1-mile repeats at a faster pace with 2 minutes of recovery jog in between. Repeat 4 times.
Day 4: Rest.
Day 5: Easy run for 45 minutes.
Day 6: Long run: 13 km/8 miles at an easy pace.
Day 7: Rest.

Week 3:
Day 1: Rest.
Day 2: Easy run for 50 minutes.
Day 3: Tempo run: Run at a comfortably hard pace for 30 minutes.
Day 4: Rest.
Day 5: Easy run for 50 minutes.
Day 6: Long run: 14 km/9 miles at an easy pace.
Day 7: Rest.

Week 4:
Day 1: Rest.
Day 2: Easy run for 55 minutes.
Day 3: Speed workout: Run 800-meter repeats at a faster pace with 90 seconds of recovery jog in between. Repeat 6 times.
Day 4: Rest.
Day 5: Easy run for 55 minutes.
Day 6: Long run: 16 km/10 miles at an easy pace.
Day 7: Rest.

Week 5:
Day 1: Rest.
Day 2: Easy run for 50 minutes.
Day 3: Tempo run: Run at a comfortably hard pace for 35 minutes.
Day 4: Rest.
Day 5: Easy run for 50 minutes.
Day 6: Long run: 18 km/11 miles at an easy pace.
Day 7: Rest.

Week 6:
Day 1: Rest.
Day 2: Easy run for 60 minutes.
Day 3: Speed workout: Run 1-mile repeats at a faster pace with 2 minutes of recovery jog in between. Repeat 5 times.
Day 4: Rest.
Day 5: Easy run for 60 minutes.
Day 6: Long run: 19 km/12 miles at an easy pace.
Day 7: Rest.

Week 7:
Day 1: Rest.
Day 2: Easy run for 55 minutes.
Day 3: Tempo run: Run at a comfortably hard pace for 40 minutes.
Day 4: Rest.
Day 5: Easy run for 55 minutes.
Day 6: Long run: 21 km/13 miles at an easy pace.
Day 7: Rest.

Week 8:
Day 1: Rest.
Day 2: Easy run for 60 minutes.
Day 3: Speed workout: Run 800-meter repeats at a faster pace with 90 seconds of recovery jog in between. Repeat 8 times.
Day 4: Rest.
Day 5: Easy run for 60 minutes.
Day 6: Long run: 22 km/14 miles at an easy pace.
Day 7: Rest.

Week 9:
Day 1: Rest.
Day 2: Easy run for 65 minutes.
Day 3: Tempo run: Run at a comfortably hard pace for 45 minutes.
Day 4: Rest.
Day 5: Easy run for 65 minutes.
Day 6: Long run: 24 km/15 miles at an easy pace.
Day 7: Rest.

Week 10:
Day 1: Rest.
Day 2: Easy run for 60 minutes.
Day 3: Speed workout: Run 1-mile repeats at a faster pace with 2 minutes of recovery jog in between. Repeat 6 times.
Day 4: Rest.
Day 5: Easy run for 65 minutes.
Day 6: Long run: 19 km/12 miles at an easy pace.
Day 7: Rest.

Week 11:
Day 1: Rest.
Day 2: Easy run for 55 minutes.
Day 3: Tempo run: Run at a comfortably hard pace for 35 minutes.
Day 4: Rest.
Day 5: Easy run for 70 minutes.
Day 6: Long run: 18 km/11 miles at an easy pace.
Day 7: Rest.

Week 12 (Taper Week):
Day 1: Rest.
Day 2: Easy run for 40 minutes.
Day 3: Tempo run: Run at a comfortably hard pace for 25 minutes.
Day 4: Rest.
Day 5: Easy run for 30 minutes.
Day 6: Race day! Participate in your half marathon and give it your best effort.
Day 7: Rest.

Please note that this training plan is for ambitious runners who are already comfortable with running longer distances. Adjust the plan according to your fitness level, listen to your body, and make any necessary modifications. Good luck with your half marathon training!

07. Marathon – Easy

Here’s an example of a 16-week marathon training plan for beginners:

Week 1-4: Building a Base
Focus on gradually increasing your mileage and building endurance during these weeks.
Perform mostly easy runs at a comfortable pace.
Include one long run each week, starting at 10-13 km/6-8 miles and increasing by 2-3 km/1-2 miles every week.
Incorporate cross-training activities like cycling or swimming for added cardiovascular fitness.
Include one day of rest each week for recovery.

Week 5-8: Increasing Distance and Intensity
Continue increasing your mileage, adding 2-3 km/1-2 miles to your long run each week.
Introduce speed workouts such as interval training or tempo runs once a week.
Incorporate hill workouts to build strength and stamina.
Maintain one day of rest and one cross-training day each week.

Week 9-12: Building Endurance
Increase the length of your long run, gradually reaching 29-32 km/18-20 miles by the end of Week 12.
Continue with speed workouts, alternating between intervals and tempo runs.
Incorporate longer tempo runs to improve race pace.
Maintain one day of rest and one cross-training day each week.

Week 13-14: Peak Training
Reach your highest mileage during these weeks, with your longest run peaking around 32-35 km/20-22 miles.
Include a mix of easy runs, speed workouts, and tempo runs.
Begin tapering towards the end of Week 14 to allow for recovery before the marathon.
Maintain one day of rest and one cross-training day each week.

Week 15: Tapering
Reduce your mileage and intensity to allow your body to recover and prepare for the marathon.
Shorten your long run to around 19-22 km/12-14 miles.
Focus on maintaining your fitness while giving your body adequate rest.
Maintain one day of rest and one cross-training day each week.

Week 16: Race Week
Perform short, easy runs to keep your legs loose and maintain your fitness.
Hydrate well and focus on proper nutrition.
Get enough rest and sleep to ensure you’re well-rested for the marathon.
Avoid any intense or new workouts.
On race day, trust your training and give it your best effort.

Remember to listen to your body, stay properly hydrated, and adjust the plan according to your fitness level and individual needs. This plan is a general guideline, and you can make modifications based on your schedule and preferences. Good luck with your marathon training!

08. Marathon – Ambitious

Here’s an upgraded version of the 16-week marathon training plan for an ambitious runner:

Week 1-4: Building a Base
Focus on gradually increasing your mileage and building endurance during these weeks.
Perform easy runs at a comfortable pace, but incorporate some faster-paced runs to challenge yourself.
Include one long run each week, starting at 13-16 km/8-10 miles and increasing by 2-3 km/ 1-2 miles every week.
Incorporate cross-training activities like cycling or swimming for added cardiovascular fitness.
Include one day of rest each week for recovery.

Week 5-8: Increasing Distance and Intensity
Continue increasing your mileage, adding 2-3 km/1-2 miles to your long run each week.
Introduce speed workouts such as interval training or tempo runs twice a week.
Incorporate hill workouts to build strength and stamina.
Maintain one day of rest and one cross-training day each week.

Week 9-12: Building Endurance and Speed
Increase the length of your long run, gradually reaching 32-35 km/20-22 miles by the end of Week 12.
Include two speed workouts per week, focusing on intervals, tempo runs, and longer sustained efforts.
Incorporate longer tempo runs to improve race pace and endurance.
Maintain one day of rest and one cross-training day each week.

Week 13-14: Peak Training
Reach your highest mileage during these weeks, with your longest run peaking around 35-39 km/22-24 miles.
Continue with two speed workouts per week, incorporating more advanced interval and tempo sessions.
Focus on maintaining a balance between intensity and recovery to avoid overtraining.
Begin tapering towards the end of Week 14 to allow for recovery before the marathon.
Maintain one day of rest and one cross-training day each week.

Week 15: Tapering
Reduce your mileage and intensity to allow your body to recover and prepare for the marathon.
Shorten your long run to around 19-22 km/12-14 miles.
Focus on maintaining your fitness while giving your body adequate rest.
Incorporate shorter, faster-paced runs to maintain speed.
Maintain one day of rest and one cross-training day each week.

Remember to listen to your body, prioritize recovery, and adjust the plan based on your individual needs and abilities. This upgraded plan includes additional speed workouts and a higher intensity level to challenge ambitious runners. Good luck with your marathon training!