This plan is great for someone who exclusively runs outside. Each week, you’ll have 4-5 runs, which gradually progress in volume and intensity. This plan is great for someone who has somewhat of a base (15-20 miles each week) and runs anywhere from a 10 to 8 min mile pace.

If you like to run outside for endurance and speed work on the treadmill, this is a great plan for you. Each week, you’ll have 4-5 runs, which gradually progress in volume and intensity. This plan is great for someone who has a base (15-20 miles/week) and runs anywhere from a 10 to 8 min mile pace.

The 12-week half marathon plan has the perfect mix of treadmill and outdoor running. Each week, you’ll have 4-5 runs, which gradually progress in volume and intensity. This plan is great for someone who already has a base of at least 15-20 miles each week, and runs anywhere from an 11 to 8 min/mile pace.

Ready for a shorter, jump start to running 13.1? Each week, you’ll have 4-5 outdoor runs and 2-3 runner-specific bodyweight workouts. This plan is great for someone who has a strong base (15-20 miles each week) and runs anywhere from a 10 to 8 min/mile pace.

The perfect 8 week 10k plan for the beginner. Each week, it includes treadmill and outdoor running and 2-3 runner-specific weight training workouts. The beginner level is great for someone who has a 12-10 minute mile pace.

The intermediate road to the 10k! Each week, it includes treadmill and outdoor running as well as 2-3 runner-specific weight training workouts. The intermediate level would be good for someone who runs around a 10-8:30 min mile pace.

The perfect 8-week 5k plan for the beginner runner. Each week, it includes treadmill and outdoor running along with 2-3 runner-specific weight training workouts. The beginner level is great for someone who has a 12-10 minute mile pace.

The 8-week 5k plan is great for the more seasoned runner. Each week, it includes treadmill and outdoor running as well as 2-3 runner-specific weight training workouts. The intermediate level would be good for someone who runs around a 10-8:30 min mile pace.

If you’re looking to run your first 5k this training plan will work great for you. This 8-week plan is outdoor only (no treadmill) is programmed for someone who wants to improve endurance safely, and efficiently. The strength and mobility training is meant to increase the power in your stride, prevent injury, and improve range of motion.

Welcome to the 8-week intermediate outdoor 10k program. Whether you’re looking to set a PR, or run your first 10k, this plan is a great option for you! The runs are all outdoor-based, and gradually progress in terms of volume and intensity, as you go. All the strength training is runner-specific and helps prevent injury and improve your power.

If you’re looking to run your first 5k, or PR a previous 5k, this training plan will work great for you. This 8-week plan is outdoor only (no treadmill) is programmed for someone who wants to improve endurance safely, and efficiently. The workouts start with a walk/run mix and scale up in terms of volume and mileage as you progress each week.

Welcome to the 8-week beginner outdoor 10k program. Whether you’re looking to set a PR, or run your first 10k, this plan is a great option for you! The runs are all outdoor-based, and gradually progress in terms of volume and intensity, as you go. All the strength training is runner-specific and helps prevent injury and improve your power.