Running training plans

Complete plans, written once and readable in full: every session, every pace, week by week. Follow them as they are, or place them on your own days and your race date.

52 published plans

• 12-week marathon plan on 4 sessions — target 4:30

  A 12-week marathon plan on four sessions a week for a 4:30 finish: every pace given, long run building to 25 km.

  12 weeks4 sessions a week4:30455 km of training, race day aside
  See the plan

• 12-week marathon plan on 3 sessions — target 4:30

  A 12-week marathon plan on three sessions a week for a 4:30 finish: every pace given, long run building to 24 km.

  12 weeks3 sessions a week4:30372 km of training, race day aside
  See the plan

• 16-week marathon plan on 4 sessions — target 4:30

  A 16-week marathon plan on four sessions a week for a 4:30 finish: an accessible start, every pace given, long run building to 25 km.

  16 weeks4 sessions a week4:30597 km of training, race day aside
  See the plan

• 16-week marathon plan on 3 sessions — target 4:30

  A 16-week marathon plan on three sessions a week for a 4:30 finish: an accessible start, every pace given, long run building to 25 km.

  16 weeks3 sessions a week4:30499 km of training, race day aside
  See the plan

• 12-week marathon plan on 4 sessions — target 4:00

  A 12-week marathon plan on four sessions a week for a sub-4-hour finish: every pace given, long run building to 28 km.

  12 weeks4 sessions a week4:00500 km of training, race day aside
  See the plan

• 16-week marathon plan on 4 sessions — target 4:00

  A 16-week marathon plan on four sessions a week for a 4:00 finish: an accessible start, every pace given, long run building to 28 km.

  16 weeks4 sessions a week4:00668 km of training, race day aside
  See the plan

• 16-week marathon plan on 3 sessions — target 5:00

  A 16-week marathon plan on three sessions a week for a 5:00 finish: an accessible start, every pace given, long run building to 22 km.

  16 weeks3 sessions a week5:00432 km of training, race day aside
  See the plan

• Half marathon plan, 12 weeks on 4 sessions — under 2 hours

  A 12-week half-marathon plan on four sessions a week to break 2 hours: every pace stated, long run building to 18 km.

  12 weeks4 sessions a week2 hours399 km of training, race day aside
  See the plan

• Half marathon plan, 12 weeks on 4 sessions — under 1:45

  A 12-week half-marathon plan on four sessions a week to break 1:45: every pace stated, long run building to 22 km.

  12 weeks4 sessions a week1 h 45476 km of training, race day aside
  See the plan

• Half marathon plan, 8 weeks on 4 sessions — under 2 hours

  An 8-week half-marathon plan on four sessions a week to break 2 hours when the base is already there: every pace stated, long run to 18 km.

  8 weeks4 sessions a week2 hours263 km of training, race day aside
  See the plan

• Half marathon plan, 12 weeks on 3 sessions — under 2 hours

  A 12-week half-marathon plan on three sessions a week to break 2 hours: one quality session, one easy run, a long run building to 18 km.

  12 weeks3 sessions a week2 hours330 km of training, race day aside
  See the plan

• Half marathon plan, 8 weeks on 3 sessions — under 2 hours

  An 8-week half-marathon plan on three sessions a week to break 2 hours when the base is already there: quality, easy, long run to 18 km.

  8 weeks3 sessions a week2 hours216 km of training, race day aside
  See the plan

• Half marathon plan, 12 weeks on 4 sessions — under 2:30

  A 12-week half-marathon plan on four sessions a week to finish under 2:30: every pace stated, long run building to 16 km.

  12 weeks4 sessions a week2 h 30314 km of training, race day aside
  See the plan

• Half marathon plan, 12 weeks on 3 sessions — under 2:30

  A 12-week half-marathon plan on three sessions a week to finish under 2:30: one quality session, one easy run, a long run building to 16 km.

  12 weeks3 sessions a week2 h 30258 km of training, race day aside
  See the plan

• Half marathon plan, 8 weeks on 4 sessions — under 2:30

  An 8-week half-marathon plan on four sessions a week to finish under 2:30 when the running habit is already there: long run to 15 km.

  8 weeks4 sessions a week2 h 30206 km of training, race day aside
  See the plan

• Half marathon plan, 8 weeks on 3 sessions — under 2:30

  An 8-week half-marathon plan on three sessions a week to finish under 2:30: one quality session, one easy run, a long run to 15 km.

  8 weeks3 sessions a week2 h 30171 km of training, race day aside
  See the plan

• 8-week 10 km plan on 4 sessions — target 55 minutes

  An 8-week 10 km plan on four sessions a week for a 55-minute finish: every pace given, race pace and 5 km pace alternating.

  8 weeks4 sessions a week55 min221 km of training, race day aside
  See the plan

• 8-week 10 km plan on 3 sessions — target 55 minutes

  An 8-week 10 km plan on three sessions a week for a 55-minute finish: every pace given, race pace and 5 km pace alternating.

  8 weeks3 sessions a week55 min172 km of training, race day aside
  See the plan

• 8-week 10 km plan on 4 sessions — target 50 minutes

  An 8-week 10 km plan on four sessions a week for a 50-minute finish: every pace given, race pace and 5 km pace alternating.

  8 weeks4 sessions a week50 min243 km of training, race day aside
  See the plan

• 8-week 10 km plan on 3 sessions — target 50 minutes

  An 8-week 10 km plan on three sessions a week for a 50-minute finish: every pace given, race pace and 5 km pace alternating.

  8 weeks3 sessions a week50 min188 km of training, race day aside
  See the plan

• 8-week 10 km plan on 4 sessions — target 1 hour

  An 8-week 10 km plan on four sessions a week for a one-hour finish: every pace given, race pace and 5 km pace alternating.

  8 weeks4 sessions a week1 h207 km of training, race day aside
  See the plan

• 8-week 10 km plan on 3 sessions — target 1 hour

  An 8-week 10 km plan on three sessions a week for a one-hour finish: every pace given, race pace and 5 km pace alternating.

  8 weeks3 sessions a week1 h161 km of training, race day aside
  See the plan

• 12-week 10 km plan on 4 sessions — target 50 minutes

  A 12-week 10 km plan on four sessions a week for a 50 minutes finish: every pace given, two down weeks and a specific block.

  12 weeks4 sessions a week50 min378 km of training, race day aside
  See the plan

• 12-week 10 km plan on 3 sessions — target 50 minutes

  A 12-week 10 km plan on three sessions a week for a 50 minutes finish: every pace given, two down weeks and a specific block.

  12 weeks3 sessions a week50 min292 km of training, race day aside
  See the plan

• 12-week 10 km plan on 4 sessions — target 55 minutes

  A 12-week 10 km plan on four sessions a week for a 55 minutes finish: every pace given, two down weeks and a specific block.

  12 weeks4 sessions a week55 min345 km of training, race day aside
  See the plan

• 12-week 10 km plan on 3 sessions — target 55 minutes

  A 12-week 10 km plan on three sessions a week for a 55 minutes finish: every pace given, two down weeks and a specific block.

  12 weeks3 sessions a week55 min267 km of training, race day aside
  See the plan

• 12-week 10 km plan on 4 sessions — target 1 hour

  A 12-week 10 km plan on four sessions a week for a 1 hour finish: every pace given, two down weeks and a specific block.

  12 weeks4 sessions a week1 h317 km of training, race day aside
  See the plan

• 12-week 10 km plan on 3 sessions — target 1 hour

  A 12-week 10 km plan on three sessions a week for a 1 hour finish: every pace given, two down weeks and a specific block.

  12 weeks3 sessions a week1 h243 km of training, race day aside
  See the plan

• 12-week 5 km plan on 4 sessions — target 20 minutes

  A 12-week 5 km plan on four sessions a week for a 20-minute finish: every pace given, from threshold to 1 km pace.

  12 weeks4 sessions a week20 min423 km of training, race day aside
  See the plan

• 12-week 5 km plan on 3 sessions — target 20 minutes

  A 12-week 5 km plan on three sessions a week for a 20-minute finish: every pace given, from threshold to 1 km pace.

  12 weeks3 sessions a week20 min327 km of training, race day aside
  See the plan

• 8-week 5 km plan on 4 sessions — target 20 minutes

  An 8-week 5 km plan on four sessions a week for a 20-minute finish: every pace given, from race pace to 1 km pace.

  8 weeks4 sessions a week20 min265 km of training, race day aside
  See the plan

• 8-week 5 km plan on 3 sessions — target 20 minutes

  An 8-week 5 km plan on three sessions a week for a 20-minute finish: every pace given, from race pace to 1 km pace.

  8 weeks3 sessions a week20 min204 km of training, race day aside
  See the plan

• 12-week 5 km plan on 4 sessions — target 25 minutes

  A 12-week 5 km plan on four sessions a week for a 25-minute finish: every pace given, from threshold to 1 km pace.

  12 weeks4 sessions a week25 min355 km of training, race day aside
  See the plan

• 12-week 5 km plan on 3 sessions — target 25 minutes

  A 12-week 5 km plan on three sessions a week for a 25-minute finish: every pace given, from threshold to 1 km pace.

  12 weeks3 sessions a week25 min276 km of training, race day aside
  See the plan

• 8-week 5 km plan on 4 sessions — target 25 minutes

  An 8-week 5 km plan on four sessions a week for a 25-minute finish: every pace given, from race pace to 1 km pace.

  8 weeks4 sessions a week25 min222 km of training, race day aside
  See the plan

• 8-week 5 km plan on 3 sessions — target 25 minutes

  An 8-week 5 km plan on three sessions a week for a 25-minute finish: every pace given, from race pace to 1 km pace.

  8 weeks3 sessions a week25 min172 km of training, race day aside
  See the plan

• 12-week 5 km plan on 4 sessions — target 30 minutes

  A 12-week 5 km plan on four sessions a week for a 30-minute finish: every pace given, from threshold to 1 km pace.

  12 weeks4 sessions a week30 min300 km of training, race day aside
  See the plan

• 12-week 5 km plan on 3 sessions — target 30 minutes

  A 12-week 5 km plan on three sessions a week for a 30-minute finish: every pace given, from threshold to 1 km pace.

  12 weeks3 sessions a week30 min233 km of training, race day aside
  See the plan

• 8-week 5 km plan on 4 sessions — target 30 minutes

  An 8-week 5 km plan on four sessions a week for a 30-minute finish: every pace given, from race pace to 1 km pace.

  8 weeks4 sessions a week30 min190 km of training, race day aside
  See the plan

• 8-week 5 km plan on 3 sessions — target 30 minutes

  An 8-week 5 km plan on three sessions a week for a 30-minute finish: every pace given, from race pace to 1 km pace.

  8 weeks3 sessions a week30 min146 km of training, race day aside
  See the plan

• 12-week 5 km plan on 4 sessions — target 35 minutes

  A 12-week 5 km plan on four sessions a week for a 35-minute finish: every pace given, from threshold to 1 km pace.

  12 weeks4 sessions a week35 min260 km of training, race day aside
  See the plan

• 12-week 5 km plan on 3 sessions — target 35 minutes

  A 12-week 5 km plan on three sessions a week for a 35-minute finish: every pace given, from threshold to 1 km pace.

  12 weeks3 sessions a week35 min205 km of training, race day aside
  See the plan

• 8-week 5 km plan on 4 sessions — target 35 minutes

  An 8-week 5 km plan on four sessions a week for a 35-minute finish: every pace given, from race pace to 1 km pace.

  8 weeks4 sessions a week35 min164 km of training, race day aside
  See the plan

• 8-week 5 km plan on 3 sessions — target 35 minutes

  An 8-week 5 km plan on three sessions a week for a 35-minute finish: every pace given, from race pace to 1 km pace.

  8 weeks3 sessions a week35 min129 km of training, race day aside
  See the plan

• Half marathon plan, 12 weeks on 3 sessions — under 1:45

  A 12-week half-marathon plan on three sessions a week to break 1:45: one quality session, one easy run, a long run building to 22 km.

  12 weeks3 sessions a week1 h 45386 km of training, race day aside
  See the plan

• Half marathon plan, 8 weeks on 4 sessions — under 1:45

  An 8-week half-marathon plan on four sessions a week to break 1:45 when the base is already there: every pace stated, long run to 20 km.

  8 weeks4 sessions a week1 h 45308 km of training, race day aside
  See the plan

• Half marathon plan, 8 weeks on 3 sessions — under 1:45

  An 8-week half-marathon plan on three sessions a week to break 1:45 when the base is already there: quality, easy, long run to 20 km.

  8 weeks3 sessions a week1 h 45247 km of training, race day aside
  See the plan

• 12-week marathon plan on 3 sessions — target 4:00

  A 12-week marathon plan on three sessions a week for a 4:00 finish: every pace given, long run building to 26 km.

  12 weeks3 sessions a week4:00398 km of training, race day aside
  See the plan

• 16-week marathon plan on 3 sessions — target 4:00

  A 16-week marathon plan on three sessions a week for a 4:00 finish: an accessible start, every pace given, long run building to 27 km.

  16 weeks3 sessions a week4:00538 km of training, race day aside
  See the plan

• 12-week marathon plan on 4 sessions — target 5:00

  A 12-week marathon plan on four sessions a week for a 5:00 finish: every pace given, long run building to 22 km.

  12 weeks4 sessions a week5:00400 km of training, race day aside
  See the plan

• 12-week marathon plan on 3 sessions — target 5:00

  A 12-week marathon plan on three sessions a week for a 5:00 finish: every pace given, long run building to 21 km.

  12 weeks3 sessions a week5:00326 km of training, race day aside
  See the plan

• 16-week marathon plan on 4 sessions — target 5:00

  A 16-week marathon plan on four sessions a week for a 5:00 finish: an accessible start, every pace given, long run building to 22 km.

  16 weeks4 sessions a week5:00524 km of training, race day aside
  See the plan

This plan is general training material and does not replace medical advice. If it hurts, stop and see someone.