How to Choose Your Plan
Start by picking your race distance: 5K, 10K, Half Marathon, or Marathon. Then choose Track 1, 2, or 3 based on your current weekly mileage and how much time you want to train. Track 1 is for lower mileage or newer runners, Track 2 is for steady, moderate mileage, and Track 3 is for higher-mileage athletes who want more volume.
5K Training Plans
Track 1
Not running / under 5 mpw · 12 weeks · peak 110 min
Track 2
5–15 mpw · 12 weeks · peak 28 miles
Track 3
15–25 mpw · 12 weeks · peak 36 miles
10K Training Plans
Track 1
Under 10 mpw · 12 weeks · peak 18 miles
Track 2
10–20 mpw · 12 weeks · peak 31 miles
Track 3
20–30 mpw · 12 weeks · peak 41 miles
Half Marathon Training Plans
Track 1
10–15 mpw · 16 weeks · peak 26 miles
Track 2
15–25 mpw · 14 weeks · peak 34 miles
Track 3
25–35 mpw · 14 weeks · peak 45 miles
Marathon Training Plans
Track 1
15–20 mpw · 20 weeks · peak 38 miles
Track 2
20–30 mpw · 18 weeks · peak 47 miles
Track 3
30–45 mpw · 18 weeks · peak 58 miles
Which Track Should I Choose?
Track 1 is best if you’re newer to running or keeping mileage on the lower side. Track 2 fits runners with steady, moderate weekly mileage who want a solid challenge without overdoing it. Track 3 is for higher-mileage athletes who enjoy more volume and want the most demanding version of each plan.