ROAD RUNNING
PLAN
Beginner Runner Base Plan (Imperial)
A 10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected. This plan is in imperial.
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PLAN
12 Week 5000m Training Plan (Metric)
A 12-week plan created by US Olympian Kim Conley. Runners should be prepared to run 6-7 times a week. Saturday is a rest day, but can run up to 60 minuts if needed. This plan is in metric.
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PLAN
Beginner Runner Base Plan (Metric)
A 10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected. This plan is in metric.
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PLAN
Sub-3:15 Marathon
An 8-week plan designed for 3:30 marathon runners with high aerobic endurance to run a sub 3:15 marathon. Runners should be prepared to run 5-6 days a week.
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PLAN
Sub-25 5K
A 14-week plan designed for runners who want to run a 5k in 25 minutes. Runners should be prepared to run 5 days a week.
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PLAN
Competitive 10K
A 12-week plan designed for competitive runners to train for 10K races. Runners should be prepared to run between 30-40 miles per week.
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PLAN
Half Marathon
A 15-week plan designed for competitive runners to train for a half marathon. Runners should be prepared to run between 55-70 miles per week.
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PLAN
Marathon
A 12-week plan designed for runners who want to reach their peak form for marathon. If you have been running fewer than 30 miles per week, you should follow the base training plan for building up to 30 miles per week.The primary focus of this plan is to improve your lactate pace through tempo, lactate intervals, and long progression runs. Secondary priorities include increasing long runs and overall mileage.
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