Find A Training Plan

Following a schedule is a great way to know you're on a tried-and-tested route to achieving your running goals


Posted: 23 November 2009

Getting Started

Begin your running journey with those all-important first steps – our Get-Started Schedules will take you from nought to 30 minutes in just eight weeks, whatever your current level of fitness.

5K

5K (3.1 miles) is many things to many runners - it can be the perfect beginner's distance or a testing time trial. Whether you're a beginner aiming to get round or a regular runner, we've got schedules that'll see you to 5K in 6 - 12 weeks. Find a 5K schedule

10K

The UK's most popular race distance is something special – versatile, testing and the perfect training companion for more other running goals than any other distance. Whether you've got two weeks or two months until your race, we've got the schedule for you. Find a 10K schedule

Half-marathon

Looking for a tough, but satisfying endurance event? The half-marathon could be just the thing, and with ten-week, twelve-week and Garmin-ready plans, we've got a schedule for every runner. Find a half-marathon schedule

Marathon

Whether you're a first-timer or a marathon devotee, pick one of our huge range of 16-week schedules and you could soon be lining up ready to tackle the big one. Find a marathon schedule

SmartCoach

The Runner's World SmartCoach is a free, interactive tool that combines science, mathematics and 40 years' wisdom to bring you a proven, individualised training program. Just input some basic details, like a recent race time and how much time you're willing to train. SmartCoach schedules


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Discuss this article

Hi Runners,

I have signed up for a 100km in Singapore

Ultra Marathon

Though its next Jun,  I would like to get myself prepared for it.  Anyone have experience in such run?  Do you have a training plan that you can share?  Thanks!


Posted: 20/12/2010 at 05:34

Try the Ultra forum

http://www.runnersworld.co.uk/forum/forumthreads.asp?dt=4&URN=16&V=7&SP=


Posted: 21/12/2010 at 23:53

The 3:45 schedule description bears no resemblence to the schedule that is actually imported into the training centre, Tuesday week 2 for example, in my training centre it's 3x1.5 miles fast instead of 12x200m, not even close!

 This sunday description says 11 miles, training centre says 8 miles?! the list goes on, anyone else getting these problems?

 Also why has the Virgin Marathon section not been updated for 2011?


Posted: 05/01/2011 at 22:18

when I first used the smartcoach tool it suggested a race pace and time.  it now just says good luck which is not as helpful.  Is there a good way of knowing how fast to run.  Cheers, Phil
Posted: 14/02/2011 at 13:42

Hi Runners,

 I've just completed my first 5k in 24 minutes and want to get down to 18 minutes over the next 8 months. 

 Just wondered if anyone had any ideas about how i could make it happen?? 


Posted: 13/06/2011 at 23:13

I'm a runner what should I do in off season for Weight Training and workout?? 
Posted: 22/07/2011 at 17:50

Looking for a traning plan foe the Goffy in 2013
Posted: 31/10/2011 at 01:33

Hi,

 I  have (as a result of various obligations to friends) managed to sign up for the London Revolution (185 mile bike sportive over two days) and my first ever marathon at edinburgh on consecutive weekends.

Does anyone have any ideas about where I could find a marathon training plan which could include significant amounts of bike training?

 Thanks

 Katy  


Posted: 02/01/2012 at 18:42

I'm a bit concerned to follow these plans given they were posted in 2009, thus now being 2012 I'm sure things must have moved forward on the last 2/3 years?

 Please advise where I am best to seek a new training plan. I am on my final week of a plan I took from a recent RWUK magazine.

Thank You


Posted: 16/02/2012 at 23:56

Hi runners everywhere

I am looking to do a half marathon in the summer. I did my first 10k a couple of weeks back and i finished with a time of 49:08 which i was proud of. I am looking to get my minute per mile down from 8 to about 6 and i need some advice on how to accomplish this. I am 15 with a height of 5:9 and i need some feedback on how to get my minutes per mile down and also have a training plan for a half marathon

Thanks 


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Posted: 01/02/2013 at 23:08

hi! I used to hate running, biking was my thing! Then we  moved to Lebanon and I had to change to swimming. I still swim but have added running too.My question is about my running, specifically hill running and its benefits and if my hill running exercise is a good thing.

I swim 2k three times (50min) a week (total 6k) and now running, about 3 times a week about 6 to 7k each run (about 50min).

Running here, well this country is hilly and not safe in most places because it lacks sidewalks and people drive like crazy. So I run in Dlepta on a steep winding road at about 2000 feet elevation (620 meters above sea level). I basically run up to my back road from the main road, then up and down this back road. I have added the main road too, which has no switch backs and thus is much steeper. Thing is, I hate running on the flat and I enjoy this up and down hill running. It is about a 1.1k road. I usually run it 3 to 4 times. Sometimes my calves feel the effort the next day, especially running up the main road. I originally added hill running to give my 3 kilo weight loss plan a chance, but now enjoy the freedom of running. 

 Is my workout good? Should I change or add something? Any suggestions much appreciated


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Posted: 01/11/2013 at 11:22

The only thing that really do to prepare for the 45 minutes of 4 k per — just run as fast and as hard as you can without interruption for a period of time. Devon ke Dev Mahadev


Posted: 15/11/2013 at 23:47

I have a Max 45 minutes each day for training (that too in the evening after 7). Please do not make the program too intense at school every day 6:0 plus 2:0 extra classes. I sleep 7-7.30 pm (sometimes 8:0.) with NAP, not between them. Devon ke Dev Mahadev


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Posted: 01/03/2014 at 18:48

I did something similar a few years back (actually did them on consecutive days) i followed a Ironman training plan, and drop some of the swimming, worked really well for me.


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Smart Coach
Free, fully-personalized training plans, designed to suit your racing goals and your lifestyle.