Want to break 4:45 in the marathon? This plan, developed by the Runner's World experts, will help you do it. The program starts with 24 miles a week and an 8-mile long run, and peaks three weeks before the race with 45 miles and a long run that's 20 miles. Most weeks feature one day of rest and six days of running, and include workouts like intervals, Yasso 800s and tempo runs to help you get fitter and faster. Each daily workout includes detailed instructions on pace and distance, plus Runner's World's best tips on nutrition, gear, racing, and staying motivated and injury-free.Learn More
This plan is a four-week maintenance plan designed for intermediate runners. It is intended to be used when youre not actively training for a race. You can repeat it as many times as youd like until youre ready to start a new race-training plan.
PLAN LENGTH: 4 WEEKSLearn More
WEEKLY ROUTINE: 4 DAYS OF RUNNING, 3 DAYS OF REST/CROSS-TRAINING
WEEKLY MILEAGE: 2126 MILES
LONG RUNS: START AT 8 MILES, PEAK AT 10 MILES
QUALITY WORKOUTS: MILE REPEATS, TEMPO RUNS
This 4-week plan will help you recuperate from the race, maintain your fitness and stay injury-free. It starts with rest and cross-training to help recovery, and gradually adds mileage and speed so that within one month of crossing the finish line, youll feel as fit and fresh as you did before the race. Do cross-training and easy runs at a relaxed pace (below 70% of heart rate). Also, listen to your body. If you feel acute pain or lingering fatigue, progress to next week training only when you can comfortably complete the preceding weeks goal..Learn More
$9.99If you're a veteran marathoner and want to fulfill your PR potential, train with Runner's World, the worldwide authority on training and racing for more than four decades. This training plan is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has comfortably completed other marathons and shorter races. Each week features one day of rest and six days of running. That includes hill work, mile repeats, and Yasso 800s, plus race-pace runs and tune-ups to prep you for race day. Learn More
$9.99If you\'ve finished a marathon, and now want to finish faster, train with Runner\'s World, which has been recognized as the worldwide authority on training and racing for more than four decades. This 16-week plan is geared for those who have been running for two to three years, have gone through regular cycles of logging up to 30 miles a week, and have finished a few half marathons and at least one marathon. It will help you develop the speed and endurance you need to run your best marathon yet. Each week features two days of rest and five days of running. That includes hill work and the ever-popular Yasso 800s to build leg and lung power, plus marathon-goal pace runs. Learn More
If youre a runner heading to your first Olympic-distance triathlon, this 12-week plan is for you. Runners World and tri coach Dara Wittenberg have created this program specifically for runners preparing for an Olympic-distance triathlon (typically a 1.5-kilometer swim, a 40-kilometer ride, and a 10K run). Its designed to help you take advantage of the running strength you already have, so that you can run strong off the bike on race day, and help you to develop the strength you need to complete the swimming and cycling workouts feeling strong. Most weeks include one day of rest, two days of biking, two days of swimming, and two days of running. Your swims will include pool and open-water workouts. Youll also have brick workouts (combination workouts) so that you get plenty of race-day rehearsal. Youre ready for this plan as long as you can swim four laps of a pool (200 meters) nonstop and bike for 45 minutes without resting.
PLAN LENGTH: 12 WEEKSLearn More
WEEKLY ROUTINE: 1 DAY OF REST, 2 DAYS BIKING, SWIMMING, AND RUNNING
This plan begins with a 2-mile run and builds gradually, so that by the end of the 8-week program you'll be able to comfortably complete a 9-mile long run and do speed sessions at the track.
Start training for your best race ever! The pros at Runner's World can help you:
- Crank up your speed and fitnessrun 9 miles comfortably in 8 weeks!
- Increase the intensity of your running with routines designed by the experts!
- Gain strength and get lean for stronger finishes and top-notch PRs!
- Supercharge your running and be race ready sooner!
Train for maximum resultsfly across the finish line strong, healthy, and confident!Learn More
This plan will help you build up the endurance to run 6 miles without walk breaks and the strength to race a 5-K (3.1 miles) or finish a 10-K (6.2 miles).
From the experts at Runner's World discover the race-tested secrets for running faster, stronger, and longer!:
- Boost your speed to beat your best PR!
- Build your endurance with easy-to-follow workouts!
- Run a 10-K with ease-in only 7 weeks!
- Pick up the paceand nail any race goal!
- Get stronger, fitter, and leaner with expert training plans to get you going faster and farther!
Start a customized plan to meet your fitness goals today!Learn More