Training Plans
Structured training plans for every distance and experience level. From your first 5K to conquering the marathon.
16-Week Marathon Plan
Marathon (42.2K)
A beginner-friendly marathon training plan designed for first-time marathoners. Focuses on building endurance gradually while minimizing injury risk.
12-Week Half Marathon Plan
Half Marathon (21.1K)
Perfect first step into distance running. This plan builds you up from 5K fitness to crossing the half marathon finish line.
8-Week 10K Plan
10K
Graduate from 5K to 10K with this structured 8-week program. Perfect for runners looking to double their distance.
18-Week Marathon Plan
Marathon (42.2K)
For runners who have completed a marathon and want to improve their time. Includes speed work and strategic long runs.
16-Week Marathon Plan
Marathon (42.2K)
A beginner-friendly marathon training plan designed for first-time marathoners. Focuses on building endurance gradually while minimizing injury risk.
12-Week Half Marathon Plan
Half Marathon (21.1K)
Perfect first step into distance running. This plan builds you up from 5K fitness to crossing the half marathon finish line.
8-Week 10K Plan
10K
Graduate from 5K to 10K with this structured 8-week program. Perfect for runners looking to double their distance.
18-Week Marathon Plan
Marathon (42.2K)
For runners who have completed a marathon and want to improve their time. Includes speed work and strategic long runs.
Essential Training Tips
The 10% Rule
Never increase your weekly mileage by more than 10% from one week to the next to prevent overuse injuries.
Easy Days Easy
80% of your runs should be at an easy, conversational pace. Save intensity for key workouts.
Rest is Training
Your body gets stronger during rest, not during the workout. Honor your rest days.
Fuel Your Runs
For runs over 60 minutes, practice your race nutrition. Aim for 30-60g of carbs per hour.
Listen to Your Body
Sharp pain, persistent fatigue, or elevated resting heart rate are signs to back off.
Essential Training Tips
The 10% Rule
Never increase your weekly mileage by more than 10% from one week to the next to prevent overuse injuries.
Easy Days Easy
80% of your running should be at an easy, conversational pace. Save intensity for key workouts.
Rest is Training
Your body gets stronger during rest, not during the workout. Honor your rest days.
Fuel Your Runs
For runs over 60 minutes, practice your race nutrition. Aim for 30-60g of carbs per hour.
Listen to Your Body
Sharp pain, persistent fatigue, or elevated resting heart rate are signs to back off.