Choose a Training plan from the running you can already do consistently, the time available each week and the kind of preparation you want. The distance name alone is not enough. Read the full plan before making a personal copy.

Plans for a first distance

Your first 5 km runs for 10 weeks with three outings a week. Its starting point is being able to walk comfortably for 30 minutes. Continuous running is not required; the plan uses easy running and generous walking breaks.

Your first 10 km runs for 12 weeks with three outings a week. It starts from being able to complete an easy 5 km, including walking breaks, within an existing three-day running routine.

Your first half marathon runs for 16 weeks with four running days. Before starting, you should be able to run 8 km comfortably and have a consistent three-day routine of about 15–20 km a week. The added Monday is short recovery running.

Your first marathon runs for 20 weeks with four running days. It is for runners who are comfortable running four days a week, cover about 20–25 km in a normal week and can complete an easy 8 km outing. These are this plan’s entry requirements, not a guarantee of individual readiness.

Plans for an established distance

Build your 5 km runs for 8 weeks with four running days. It starts from running 5 km comfortably and a consistent three-day routine of about 12–18 km a week. The added fourth day is short and easy.

Build your 10 km runs for 10 weeks with four running days. It starts from running 10 km comfortably and already running four days and about 20–25 km a week.

Build your half marathon runs for 14 weeks with four running days. It starts from completing a half marathon comfortably and already running four days and about 25–35 km a week.

Build your marathon runs for 20 weeks with five running days. It starts from having completed a marathon or equivalent sustained endurance, already running five days and about 35–45 km a week, and being able to run 16 km comfortably.

Check the fit before copying

Open the first weeks as well as the final distance. Look at the running days, long outings, focused work, easier weeks and event timing. Check the plan against an ordinary week and a disrupted one. If the starting requirement does not describe you, build the relevant base or seek a more suitable option; do not compress the opening weeks.

Plans with similar distance names can still assume different experience and weekly routines. Compare the actual starting requirements rather than substituting a different schedule by name alone.

Your next step: open the one or two plans whose entry requirements fit best. Compare the first fortnight with your actual calendar before choosing.