Welcome to our Garmin-ready training schedule index page - home to a selection of our premium online training plans you can now download straight to your Forerunner wrist unit. Developed with input from top UK coaches, each of the programmes

. The Intermediate Schedule / The Advanced Schedule Intermediate: For runners aiming for 3:30-4:30, with training over 5-6 days, and from 32 to 48 miles a week. Advanced: For runners aiming for sub-3:30, with training over 6-7 days, and from 44 to 60 miles a week

  Mon Tue Wed Thu Fri Sat SunWeek 1 5M easy, off-road 7M steady with a few strides 6M easy Run to a hill, then 10 x 30 secs uphill, jog down Rest or 5M easy 6-7M steady, off road 9-11M slow, no pressureWeek 2 5M easy Warm up, then 3-4M at a brisk pace, timed. Warm down 6M steady...

, but of course you can adjust the schedule to your desired target by altering the speed of the fast runs.For runners who are likely to be running outside 80 minutes, the same general principles apply. Building endurance is the key, so train for endurance first

Runner's World is delighted to make these two 10K schedules available to Garmin Forerunner (205, 301, 305, 405) users. Just choose a schedule below, enter your race date and then download the training file to your PC. Then all you have to do

WEEK ONE Mon Rest Tue 20-25 mins easy Wed Rest Thu 10 mins easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 mins easy Fri Rest Sat 20 mins easy Sun 30 mins easyWEEK TWOMon Rest Tue 20-25 mins easy Wed Rest Thu 10 mins easy, then 4-5 x 90 secs bri...

WEEK ONE Mon Rest Tue Run 1 min, walk 1 min. Do 10 times Wed Rest Thu Run 2 mins, walk 4 mins. Do 5 times Fri Rest Sat Rest Sun Run 2 mins, walk 4 mins. Do 5 times WEEK TWOMon Rest Tue Run 3 mins, walk 3 mins. Do 4 times Wed Rest Thu Run 3 mins, walk 3 mins. ...

30 mins continuously.The ResultCongratulations! You’re a real runner! What next? How about a 5K (3.1-mile) race?Beginner Six-Week Schedule | Intermediate Six-Week Schedule | Your First 5K (non-subscriber preview)

Standfirst: From nought to one hour in 8 weeksAuthor:Issue date:Keywords:-->This schedule accelerates faster than the most basic one, so it’s best for new runners who have some existing fitness - from another sport, perhaps. Still, a gentle start

Once again, in case you can't get hold of your new issue of Runner's World...7-min miling (3:00) 7-min miling (3:00) MILEAGE TARGET: 40-45MMon Mar 1 30 mins easy (approx 4M) or restTues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries