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A running plan that fits your week.

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Week 1
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Sample plans

Which plan fits you?

Choose by your starting level and your goal. Want a plan tailored to your own days, pace, and race date? Build a personalized plan.

Legs in gray sweatpants switch from an easy jog to a brisk walk on a park path in early spring
Beginner

Couch to 5K plan

5K12 weeks (30 minutes nonstop after 8 weeks)2 or 3x per week
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A runner in navy shorts runs along a wet brick street lined with row houses in the evening sun
5K

5K training plan

5K5 or 6 weeks2 or 3x per week
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Two runners train side by side on a levee path along a wide river, with fall trees and a bluff, on a cloudy day
10K

10K training plan

10K8 or 12 weeks3 or 2 runs per week
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A runner climbs a forest road lined with fall leaves in low November light
10 mile and 15K

10-mile and 15K training plan

10 miles or 15K10 weeks3 runs per week
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A runner in tights splashes through a puddle on a riverwalk at dusk after the rain, with brick warehouses and a steel footbridge
Half marathon

Half marathon training plan

Half marathon12 or 16 weeks3 or 2 runs per week
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A runner at goal pace on the bend of a running track in the morning mist
Sub-2 half marathon

Sub-2-hour half marathon

Half marathon12 weeks3 or 4 runs per week
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A runner with a hydration belt and bottle on a long country road through farmland at sunrise, with a red barn and a windmill in the distance
Marathon

Marathon training plan

Marathon16 or 20 weeks3 runs per week
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Runners in a city marathon on a sunny boulevard, with a discarded paper cup on the road
Sub-4 marathon

Sub-4-hour marathon

Marathon16 weeks4 runs per week
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A runner wearing a hydration vest on a rolling forest trail through beech trees in low morning light
50K ultra

50K ultra

50K16 or 20 weeks4 or 5 runs per week
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