Plan rack · full examples
See the wholetraining block.
Open real week-by-week plans, inspect individual workouts, and see how training changes from the first week to race day.
Build my planChoose a plan sheet
These are reference plans, not universal prescriptions. Use them to understand the shape of a block before building around your actual fitness and schedule.
8-Week Beginner 5K
A walk/run interval plan for complete beginners. Over 8 weeks you'll progress from 1-minute run segments to running a continuous 5K (3.1 miles). Three sessions per week keeps injury risk low while building your aerobic base.
10-Week Beginner 10K
A 10-week plan for runners who can comfortably run 2-3 miles without stopping. You'll build to 6.2 miles through gradual weekly increases, adding one tempo session in the second half. Four days of running per week with three rest or cross-training days.
16-Week First Half Marathon
A 16-week plan for runners who can already complete a 5K. You'll build from 20 miles/week to a peak of 35 miles/week, developing the aerobic base and long-run fitness needed to comfortably finish your first 13.1-mile race.
18-Week Sub-4 Marathon
An 18-week plan targeting a sub-3:59 marathon finish (~9:09/mile pace). Designed for runners with half-marathon experience who want their first or a faster marathon. Peaks at 50 miles/week with a structured blend of easy runs, tempo work, marathon-pace runs, and a long run up to 22 miles.
Your week won’t look exactly like theirs.
Build around your current mileage, training days, race date, and goal. Preview the first two weeks without a card.