Training plans
Choose the plan that matches your next finish line.
Goal-based training for beginners, comeback runners, marathon builders and runners chasing a serious performance jump.
5K BeginnerRun your first 5K
- Goal
- Finish a 5K feeling in control
- Duration
- 8 weeks
- Best for
- New or returning runners
- Weekly runs
- 3
- You'll build
- Run-walk confidence, easy pace, basic routine
10KBuild to 10K
- Goal
- Run 10K with steady pacing
- Duration
- 10 weeks
- Best for
- Runners who can run 5K
- Weekly runs
- 3 to 4
- You'll build
- Endurance, tempo control, longer easy runs
Half MarathonTrain for 13.1 miles
- Goal
- Finish strong over half marathon distance
- Duration
- 12 weeks
- Best for
- Runners comfortable at 10K
- Weekly runs
- 4
- You'll build
- Long-run stamina, race pace, fuelling habits
MarathonPrepare for 26.2 miles
- Goal
- Arrive healthy and ready for marathon day
- Duration
- 16 weeks
- Best for
- Runners who can run 10K comfortably
- Weekly runs
- 4
- You'll build
- Durability, long-run confidence, fuelling practice
Advanced MarathonSub-3 marathon build
- Goal
- Train toward 2:59:xx with discipline
- Duration
- 18 weeks
- Best for
- Experienced runners with a strong base
- Weekly runs
- 5 to 6
- You'll build
- Marathon pace control, threshold strength, fuelling under load
ComebackReturn to running
- Goal
- Rebuild confidence without rushing
- Duration
- 6 weeks
- Best for
- Runners after burnout, illness or time away
- Weekly runs
- 2 to 3
- You'll build
- Routine, tissue tolerance, honest effort control
StrengthStrength for runners
- Goal
- Become harder to break
- Duration
- Ongoing
- Best for
- All runners, especially during race blocks
- Weekly work
- 2 short sessions
- You'll build
- Calves, hips, hamstrings, glutes and trunk control
RecoveryRecovery system
- Goal
- Absorb training instead of surviving it
- Duration
- Weekly rhythm
- Best for
- Busy runners balancing life stress
- Weekly work
- Sleep, easy days, cutbacks
- You'll build
- Consistency, freshness and fewer panic decisions