Table of Contents
Running enthusiasts on a path
Runners come in all shapes, sizes, and experience levels. No matter where you are on your running journey, there’s a training plan that’s perfect for you. In this article, we’ll explore a variety of running plans designed for different goals and fitness levels. Get ready to lace up your shoes and hit the pavement!
1. Training Plans for The 5K : A Great Start for Newbies
Beginner runner preparing for a 5K race
The Plan:
- Duration: 8 weeks
- Frequency: 3 to 4 runs per week
- Intensity: Easy to moderate effort
Week 1: Build a Base
- Monday: 20-minute easy jog
- Wednesday: 20-minute easy jog
- Friday: 25-minute easy jog
- Sunday: 30-minute easy jog
(Continue increasing by 5 minutes each week)
Week 8: Race Week!
- Monday: 30-minute easy run
- Wednesday: 20-minute run with intervals of 30 seconds fast, 2 minutes slow
- Friday: 10-minute shakeout run
- Sunday: Race Day!
F&A: Achieving your first 5K is an exciting milestone for any runner. This plan will help you build endurance without overwhelming your body.
2. Training Plans for The Half Marathon: Level Up Your Running Game
A group of runners training together
The Plan:
- Duration: 12 weeks
- Frequency: 4 to 5 runs per week
- Intensity: Moderate to high effort
Week 1: Stepping Up
- Monday: 3-mile easy run
- Tuesday: Rest or cross train
- Wednesday: 4-mile moderate tempo run
- Thursday: Rest or cross train
- Friday: 3-mile easy run
- Saturday: Rest
- Sunday: 6-mile slow long run
(Gradually increase mileage each week)
Week 12: Race Week!
- Monday: 4-mile easy run
- Tuesday: Rest or cross train
- Wednesday: 3-mile medium tempo run
- Thursday: Rest or cross train
- Friday: 2-mile easy run, shakeout style
- Saturday: Rest.
- Sunday: Race Day!
F&A: If you’re ready to push your limits and tackle a half marathon, this plan will challenge you while setting you up for success.
3. Training Plans for The Marathon: Ultimate Challenge for Endurance Junkies
A runner pushing their limits in a marathon
The Plan:
- Duration: 20 weeks
- Frequency: 5 to 6 runs per week, plus cross-training.
- Intensity: Moderate to high effort.
Week 1: Marathon Base Building
- Monday: 4 miles easy pace
- Tuesday: 6 miles with intervals (400m fast, 400m slow) x3
- Wednesday: 4 miles moderate pace, followed by optional strength training.
- Thursday:5 miles at goal marathon pace (GMP)
- Friday:Rest.
- Saturday:8 miles slow and steady.
- Sunday:Cross-train or rest.
(Gradually increase mileage, intensity, and GMP sessions each week)