8 plans to explore. Every published schedule is open to read.

• 5 kmStarting out

  Your first 5 km

  10 weeks 3 runs a week

  Your starting pointYou can walk comfortably for 30 minutes. You do not need to run continuously. Make room for three easy outings each week.

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• 5 kmBuilding on a base

  Build your 5 km

  8 weeks 4 runs a week

  Your starting pointYou can run 5 km comfortably and have a consistent three-day running routine of about 12–18 km a week. The fourth day is short and easy.

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• 10 kmStarting out

  Your first 10 km

  12 weeks 3 runs a week

  Your starting pointYou can complete an easy 5 km, including walking breaks, and already have a three-day running routine.

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• 10 kmBuilding on a base

  Build your 10 km

  10 weeks 4 runs a week

  Your starting pointYou can run 10 km comfortably and already run four days and about 20–25 km a week.

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• Half marathonStarting out

  Your first half marathon

  16 weeks 4 runs a week

  Your starting pointYou can run 8 km comfortably and have a consistent three-day routine of about 15–20 km a week. The added Monday outing is short recovery running.

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• Half marathonBuilding on a base

  Build your half marathon

  14 weeks 4 runs a week

  Your starting pointYou can complete a half marathon comfortably and already run four days and about 25–35 km a week.

  Read the plan
• MarathonStarting out

  Your first marathon

  20 weeks 4 runs in most weeks

  Your starting pointStart with a regular running base: four days and around 20–25 km a week, including a comfortable 8 km outing.

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• MarathonBuilding on a base

  Build your marathon

  20 weeks 5 runs a week

  Your starting pointYou have completed a marathon or have equivalent sustained endurance, run five days and about 35–45 km a week, and can run 16 km comfortably.

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