Your Path to Running Goals

Beginner emoji_nature

Walk-to-Run: Your First 15 Minutes Non-Stop

Can't run for more than a minute? This 4-week plan will have you running 15 …

schedule 2 min read

Key Focus

Run slow enough to hold a conversation

Beginner emoji_nature

Couch to 5K: Crossing Your First Finish Line

The original beginner running plan. Go from no running experience to finishing a …

schedule 3 min read

Key Focus

Run at a conversational pace—if you can't talk, slow down

Beginner emoji_nature

The Non-Stop 5K: Running Without Walk Breaks

Can finish a 5K but need walk breaks? This 6-week plan builds your aerobic base …

schedule 3 min read

Key Focus

Slow down to speed up—run at a truly easy pace

Distance route

Bridge to 10K: Doubling Your Distance

Ready to go beyond 5K? This 8-week plan doubles your distance with smart …

schedule 3 min read

Key Focus

Add distance to one run per week—your long run

Distance route

My First Half-Marathon: The 21.1km Challenge

Ready for the half-marathon distance? This 12-week plan takes you from 10K …

schedule 4 min read

Key Focus

Your longest training run will be 16-18 km, not the full 21.1 km

Distance route

My First Marathon: Completing the 42.195km

The marathon is the ultimate running challenge. This 16-week plan prepares you …

schedule 5 min read

Key Focus

Your longest run will be 32-35 km, not the full 42 km

Speed bolt

5K Speed: Breaking the 30-Minute Barrier

Running 5K in under 30 minutes requires 6:00/km pace. This 8-week plan builds …

schedule 3 min read

Key Focus

Sub-30 5K requires 6:00/km pace (9:39/mile)

Speed bolt

10K Performance: The Sub-60 Minute Plan

Sub-60 10K means holding 6:00/km pace for an hour. This 10-week plan develops …

schedule 3 min read

Key Focus

Sub-60 10K = 6:00/km average (same as sub-30 5K)

Speed bolt

Half-Marathon Sub-2 Hours: The Golden Benchmark

Sub-2 half-marathon is the golden benchmark—5:41/km pace for 21.1 km. This …

schedule 4 min read

Key Focus

5:41/km (9:09/mile) is the required pace

Speed bolt

Marathon Sub-4 Hours: The Standard Pace

Sub-4 marathon is THE recreational marathon goal. This 16-week plan builds the …

schedule 5 min read

Key Focus

5:41/km (9:09/mile) is the required pace—same as sub-2 half

Elite emoji_events

The 20-Minute 5K: High-Intensity Speed

Sub-20 5K puts you in the top 5% of recreational runners. This 10-week plan …

schedule 3 min read

Key Focus

4:00/km (6:26/mile) is the target pace

Elite emoji_events

The Sub-40 Minute 10K: Threshold Mastery

Sub-40 10K requires holding sub-20 5K pace for twice the distance. This 12-week …

schedule 1 min read

Key Focus

4:00/km for 10 km—same as sub-20 5K but twice as long

Elite emoji_events

Half-Marathon Sub-1:30: Entering the Elite Zone

Sub-90 half-marathon puts you among the fastest recreational runners. This …

schedule 2 min read

Key Focus

4:16/km (6:52/mile) is the required pace

Elite emoji_events

Marathon Sub-3 Hours: The 1% Club

Sub-3 marathon is the ultimate recreational running goal. Only 1% of marathon …

schedule 3 min read

Key Focus

4:16/km for 42 km—same pace as sub-90 half, twice as far

Ultra terrain

My First 50K: Introduction to Ultra Running

50K is the entry point to ultramarathons. This 16-week plan takes marathon …

schedule 3 min read

Key Focus

50K is 'only' 8 km longer than a marathon—but it's a different sport

Ultra terrain

The 100K Endurance Plan: Pacing and Volume

100K is where ultrarunning gets serious. This 20-week plan prepares you to run …

schedule 3 min read

Key Focus

100K typically takes 10-16 hours depending on terrain