Training Plans

Choose your own adventure in our step-up plan that takes you from a 5K to a marathon—and every distance in between.

Because life will always try to get in the way of your training.

Follow this marathon training plan if your goal is break the 4-hour mark on race day. Plus, tips for runners who are not confident they are there yet.

When your 13.1 race is a month away—but you haven’t exactly been “training”—this plan is perfect.

Whether you're training for a 10K or a 10-mile race, these training plans will help you stay on track and reach your goals.

Work hard, rest hard. Here's how to maximize your downtime.

These members-only plans are the training focus for 360 YOU spring 2022.

Consider this your go-to guide for a great first ultra experience.

You want to start understanding what 5K pace feels like, and it’s not a comfortable place.

To get fast, you have to run fast.

This plan is the perfect way to build aerobic capacity but still challenge yourself from a speed perspective.

To get faster over longer distances, you have to hit the gas during shorter intervals first.

Nailing a combo of total-body strength and speedwork will help you go the distance.

New year, new speeds.

Take your health, fitness, and performance to the next level in 2022 with our comprehensive four-week plans.

Breaking down the elements of a training plan can help you construct a routine that works best for you.

The top U.S. marathoner helped her mom train for her first 13.1-mile race. Here's how you can safely prepare for your next half marathon, too.

It's time to find your fastest self!

Ready to break a 10K barrier? Whether you’re shooting to race under 60, 50, or 45 minutes, we have the plan to help.

Thinking of taking the 13.1-mile plunge but not sure where to start? This half marathon plan will carry you from the sofa to the start line—and across the finish too.

If you’ve never run before, 26.2 miles can feel like an impossible distance—but it’s more than doable with our zero to 5K to 10K to half to full marathon training plan.

Available free to Outside+ members, this course gives you the insider training plan to rocket your top speed and run your swiftest race at any distance.

Olympian Alan Culpepper explains that any runner can train like the best in the world. It’s the mentality and approach that matters—not world-record speed.

Feeling fit? Here's an 8-week plan to get you through 26.2.

If you're going to run a 26.2-mile race, you'll need a marathon training plan that incorporates proper strength training and recovery.

Available free to Outside+ members, this course that will teach you how to create a stride that reduces stress and increases your running power and efficiency.

To race the perfect mile, a runner needs to possess an equal balance of strength and speed. Follow this 8-week, race-specific training plan to develop both and run your PR.

Going beyond a marathon isn’t too lofty of a goal. This plan will get you there safely and successfully.

Whether you prefer to run three days a week or up to six, you'll be ready to toe the line in 12 weeks.

Coach Carl explains why now is the perfect time to target the 5K and how it will benefit your future goals.

Don’t sabotage the purpose of a workout by trying to nail the numbers. Here's how to trust and adjust to maximize each workout's purpose.

Masters-aged runners often need more recovery time. Why not extend that typical seven-day plan to eight days?

The key to a lifelong enjoyment of running is to start out gradually. Here’s how to safely build to 30 minutes of continuous running.

This fun, easy method for recording how each workout feels can help you track training patterns, avoid overtraining, and reach your peak.

Check out The Editors of Women's Running's author page.

Life takes over. You get injured, sick, or sidetracked and training isn't going as planned. You can still salvage your next race.

If you want to become a runner but starting the process feels like the scariest thing ever, this workout can help you make it through.

Here's what to consider before making the transition from road running to triathlon.

Choosing a lower mileage training plan for your first marathon may help you avoid unnecessary burnout and injury.

Follow this 16-week training plan to run your fastest marathon ever.

Study this 8-week plan to learn how incorporating hill workouts into your training can make you a stronger and faster runner.

Kelly Roberts offers her final pep talk ahead of the #badassladygang5K!

Six women share their experiences completing Week 2 of the #BadassLadyGang5K training plans.

Run Selfie Repeat's Kelly Roberts explains all that's involved in the #BadassLadyGang5K week 3 training plan.

Run Selfie Repeat's Kelly Roberts encourages runners to stay strong with the #Badassladygang 5k week 2 training plan.

Run Selfie Repeat's Kelly Roberts offers training plans so you can run your strongest 5K.

Train for a sprint-distance (aka short!) triathlon with this 12-week swimming, cycling and running plan.

Whether you are new to running or getting back into a routine after many years off, these tips will keep you running strong at any age.

If shedding a few pounds is your goal, this 13.1-mile training plan will help you achieve your objective.

In need of the perfect training plan for you? If you can't hire a coach, here's what you need to know to build your own training schedule.

Most training plans have a long run scheduled every weekend, but what if that doesn't work for you? Here's how to change your training plan.

Even runners need a bit of transition time to go to a 3-day walk, which can total 60 miles. Here's the training plan to use.

Make like a world-class sprinter and use a local oval to chase down your goals with these 3 three-week track workouts.

Follow this plan, and in less than 30 days, you’ll be able to run 30 minutes.

Time to get your head back in the game!

Knock out two big goals with this training plan.

As you prepare to tackle your training this spring, keep these key tips in mind.

Two races? One weekend? No problem with these training guidelines.

More miles may help you reach a PR but there are some things you should know before running.

With so many plans out there, how can you tell which works for you?

This step-by-step guide is perfect for setting goals for the New Year—or re-evaluating your current goals.

Check out Caitlyn Pilkington's author page.

Things in life never go as planned—and that is true for workouts, too.

Learn the right terminology and way to train for your first trail race.

We'll get you into half marathon shape in 2 months.

Breeze your way through 6.2-mile training with this plan that's basic for beginners.

Sometimes you have no choice but to train solo. Here's how you can go at it on your own.

Add a fun twist to your usual speed work routine with this campus-inspired drill.

We’ll take you from the couch to finishing a 5K in less than two months—and a half marathon in just 14 weeks.

There are plenty of reasons to begin running—start small with 3.1 miles and build your way up!

Build up to a 30-minute run in eight weeks flat and become a runner!

Editor Nicki Miller is about to hit the streets of Boston for her first-ever marathon!

Want to PR in the half? Then we've got the plan to get you to the finish.

Interval runs combined with strength training will help you shed those unwanted lbs.

A rundown of our most viewed training articles this year.

Allergic to hills? You can get over it with our eight-week plan that will have you rocking a climbing-heavy 5K.

Our training plans will prepare you properly for non-traditional races.

Start a challenge by trying to break your own personal one mile record. These beginner, intermediate and advanced plans will get you there.

6 weeks is all you need to get ready to swim, bike, and run.