This plan begins with a 25-minute run/walk and builds up gradually over 7 weeks. By the end of this plan you'll be able to run for 30 minutes-without stopping.
Amy up your fitness and run longer with help from the experts at Runner's World:
- Prep for a 5-K in just 7 weeks!
- Boost your speed!
- Build a strong, lean body with expert running routines!
- Pick up the pace-and nail any race goal!
- Eliminate walking from your workouts-run nonstop!
Get the step-by-step plan to train smarter!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
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
Want to become a runner? Not sure where to begin? This program will help you learn to run in just 30 minutes a day. It was developed by Budd Coates, four-time Olympic Trials marathoner and Rodales director of corporate fitness, who has helped thousands of runners take their first strides. Each week includes four days of workouts, and each workout takes roughly 30 minutes to complete. The 12-week program starts with 30-minute walks, and over the course of the program, gradually incorporates segments of running. By the final week of the program, youll be running 30 minutes straight. Throughout the plan, youll get tips on gear, safety, and injury-prevention, plus advice on how to maintain your healthy eating habits and shed extra pounds.
PLAN LENGTH: 12 WEEKSLearn More
WEEKLY ROUTINE: 3 DAYS REST, 4 DAYS WALK/RUN
WEEKLY MILEAGE: 2 HOURS OF WALKING/RUNNING
LONG RUNS: START WITH 30 MINUTES WALKING, PEAK AT 36 MINUTES RUN/WALKING
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
$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
$9.99If you're ready to take the challenge of covering 26.2 miles, why not do it with the best? Train with Runner's World, the worldwide authority on training and racing for more than four decades. This 16-week program will help you cross the finish line fit and injury-free. It is geared for those who have run for at least a year, three to four times per week on average. Each week features three days of running at an easy pace, a long run, and three days of rest. The long runs, which many rookies dread from the get-go, start at just eight miles and gradually build to 20 miles a week toward the end of the program. 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
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