Couch to 1 km Finish
Run-walk bridge to a continuous 1 km finish. Five weeks, three runs a week.
For The Mile
Running
Running plans from your first kilometre to 100K, with how each week works and how to set your paces.
Distance
Level
65 plans
Improve Your 1 km Time
Speed-endurance emphasis with aerobic support. Seven weeks, four runs a week.
1 km Time Goal Builder
Goal-pace and VO2 work for a fast 1 km. Nine weeks, five runs a week.
Couch to 1 Mile Finish
Run-walk progression toward a continuous mile. Seven weeks, three runs a week.
Improve Your Mile Time
Aerobic power and speed support for the mile. Nine weeks, 4 to 5 runs a week.
Mile Time Goal Builder
Race-specific mile preparation with speed reserve. Eleven weeks, 5 to 6 runs a week.
Couch to 3200 m Finish
Aerobic build toward eight laps continuous. Nine weeks, 3 to 4 runs a week.
Improve Your 3200 m Time
Threshold and VO2 blend for the 3200. Eleven weeks, five runs a week.
3200 m Time Goal Builder
Track-specific build with race-pace economy. 13 weeks, six runs a week.
Couch to 5K Finish
Entry-level 5K plan with a broad easy base. Ten weeks, 3 to 4 runs a week.
Improve Your 5K Time
Classic threshold plus VO2 5K development. Eleven weeks, five runs a week.
5K Time Goal Builder
Race-pace sharpening and advanced 5K specificity. 14 weeks, six runs a week.
Couch to 10K Finish
Beginner 10K completion with controlled long-run growth. Twelve weeks, 3 to 4 runs a week.
Improve Your 10K Time
10K threshold-led development with interval support. Twelve weeks, five runs a week.
10K Time Goal Builder
Race-pace focused 10K build for specific time targets. 14 weeks, 5 to 6 runs a week.
Half Marathon Completion Plan
Completion-first half marathon plan with durability focus. 14 weeks, four runs a week.
Improve Your Half Marathon Time
Threshold-heavy half marathon development. 14 weeks, five runs a week.
Half Marathon Time Goal Builder
Advanced half marathon plan targeting a goal pace. 16 weeks, 5 to 6 runs a week.
Marathon Completion Plan
Conservative marathon completion build for first-timers. 18 weeks, 4 to 5 runs a week.
Improve Your Marathon Time
Marathon plan that blends pace specificity and durability. 18 weeks, 5 to 6 runs a week.
Marathon Time Goal Builder
Advanced marathon build targeting a specific finish time. 20 weeks, 5 to 6 runs a week.
1 km Pure Speed Microcycle
Short sharpening block focused on speed reserve. Six weeks, 4 to 5 runs a week.
Mile Speed-Reserve Plan
Mile plan that leans on top-end speed and threshold. Eight weeks, five runs a week.
3200 m XC-to-Track Bridge
Base-to-track bridge with hills and economy. Twelve weeks, five runs a week.
5K Low-Frequency Three-Run Plan
Busy-schedule 5K plan built around three run days. Twelve weeks, three runs a week.
5K Advanced VO2max Sharpening Block
Short advanced 5K block when time is limited. Eight weeks, 5 to 6 runs a week.
5K Return-to-Run Rebuild
Conservative rebuild for runners coming off time away. Ten weeks, four runs a week.
10K Tempo Ladder Plan
Cruise-interval and tempo emphasis for the 10K. Ten weeks, five runs a week.
10K Hills + Strength Emphasis
10K build with hills and economy support. Twelve weeks, five runs a week.
Half Marathon Run-Walk Completion
Lower-impact half marathon completion plan. 16 weeks, four runs a week.
Half Marathon Advanced Two-Quality + Medium-Long
Advanced half marathon plan with two quality sessions. 14 weeks, six runs a week.
Half Marathon Time-Crunched Four-Day Plan
Concentrated half marathon plan for a four-day week. Twelve weeks, four runs a week.
Marathon Low-Mileage Completion
Marathon completion plan for limited weekly mileage. 20 weeks, 4 to 5 runs a week.
Marathon Medium-Long Emphasis Plan
Advanced marathon durability plan centered on medium-long runs. 18 weeks, six runs a week.
Marathon Two-Peak Season Plan
Long-horizon marathon plan with a B-race and A-race peak. 28 weeks, 5 to 6 runs a week.
Trail 10K Adventure Foundation
Beginner trail 10K build emphasizing hills and time on feet. Ten weeks, 3 to 4 runs a week.
Trail Half Marathon Build
Trail half marathon plan with vert and durability focus. 14 weeks, five runs a week.
Trail Marathon (26.2 trail)
Trail marathon completion plan with hike-run integration. 18 weeks, five runs a week.
50K Ultra Completion
First 50K plan built around weekend back-to-back long runs. 20 weeks, five runs a week.
50K Trail Goal Plan
Goal-pace 50K trail plan with two-quality weeks. 22 weeks, six runs a week.
50 Mile First Finish
First 50-miler plan emphasizing big back-to-backs and fueling. 24 weeks, 5 to 6 runs a week.
100K Ultra Completion
100K completion plan blending long runs, back-to-backs, and hike-run. 28 weeks, six runs a week.
Vertical & Mountain Specialist
Vertical-focused trail plan with hill sprints and steep climbs. Twelve weeks, five runs a week.
Treadmill-Only 5K Plan
Indoor 5K plan built for treadmill execution with incline intervals. Ten weeks, four runs a week.
Treadmill-Only Half Marathon
Half marathon completion plan designed for treadmill-only training. 14 weeks, 4 to 5 runs a week.
Treadmill Hill Power Block
Eight-week incline-focused treadmill block for hill strength. Eight weeks, five runs a week.
Heat Acclimation 4-Week Block
Short heat-adaptation block ahead of a hot-weather race. Four weeks, five runs a week.
Altitude Camp Prep & Return
Pre- and post-altitude-camp build that re-establishes sea-level form. Eight weeks, five runs a week.
Winter Base Builder
Off-season aerobic base build that tolerates indoor running. 16 weeks, five runs a week.
Indoor Track Off-Season 5K Sharpener
Indoor-track sharpening block targeting a fast off-season 5K. Eight weeks, five runs a week.
Masters 5K Foundation (50+)
Masters-friendly 5K foundation with extra recovery and run-walk options. Twelve weeks, 3 to 4 runs a week.
Masters 10K Performance (50+)
Masters 10K plan with one quality day plus generous recovery. Twelve weeks, four runs a week.
Masters Half Marathon (50+)
Masters half marathon plan with durability and recovery focus. 16 weeks, four runs a week.
Masters Marathon (60+ friendly)
Conservative masters marathon plan suitable for 60+ runners. 22 weeks, 4 to 5 runs a week.
Postpartum Return-to-Run (5K)
Postpartum return-to-run plan starting from run-walk basics. Twelve weeks, three runs a week.
Postpartum Half Marathon
Lower-impact half marathon plan for postpartum runners. 18 weeks, four runs a week.
Teen / Youth XC Base (HS)
High-school cross-country base block focused on durable easy mileage. Ten weeks, 4 to 5 runs a week.
Teen / Youth Track 1600/3200
Teen track plan for the 1600/3200 with VO2 and race-pace work. Twelve weeks, five runs a week.
Run + Lift Hybrid 10K
Concurrent run + lift plan that protects strength while building 10K speed. Twelve weeks, four runs a week.
Run + Lift Hybrid Half Marathon
Half marathon plan that pairs four run days with two-three lift days. 14 weeks, four runs a week.
Triathlon-Run (Olympic)
Run portion of an Olympic-distance triathlon build, brick-aware. Twelve weeks, four runs a week.
Triathlon-Run (70.3)
Run portion of a 70.3 build, kept conservative around bike volume. 16 weeks, four runs a week.
Boston Qualifier Builder
Ambitious marathon build aimed at hitting a Boston qualifying time. 18 weeks, six runs a week.
Hilly Course Specialist Marathon
Marathon plan tailored to hilly courses with downhill quad-prep. 18 weeks, six runs a week.
Negative-Split Race Plan
Sharpening plan that drills negative-split execution for 5K to half. Ten weeks, five runs a week.