Runner's World

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  1. Advanced 10K Plan (6 weeks)

    Advanced 10K Plan (6 weeks)

    $9.99
    Advanced 10K Plan (6 weeks) Learn More
  2. 5 Weeks to Your First 5K

    5 Weeks to Your First 5K

    $14.95

    It's perhaps the most important step you’ll take, deciding to run your first 5-K. Be confident though. Because if you can run 10 minutes, you can run a 5-K 5 weeks from now. Race one to rev up your fitness, reboot your routine, and have a little fun!

    With invaluable guidance for building to your first race and a stellar race-day performance, 5 Weeks to Your First 5-K has what you need to get to the starting line ready to run your best. You’ll find:

    • Tips to help you get the right shoes and the rest you need and tips on the importance of pacing your training
    • A simple, easy-to-follow training plan to keep you fit and focused
    • 10 motivation boosters to help you overcome any obstacle! Whether you need to bust out of a rut or shake off self-doubt, we’ve got solutions to get you across the finish line.
    • Proven race-day strategies! What to do in the days and hours before your 5-K to ensure a successful race
    • Fueling rules! What to eat and drink during training and on the big day
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  3. 3-Day Training Plan for Busy Runners (16 weeks)

    3-Day Training Plan for Busy Runners (16 weeks)

    $9.99

    If you want to go 26.2 miles but have a schedule thats already jam-packed, this plan is for you. This program is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has completed other marathons and shorter races. This plan will help you develop the strength and endurance to run the marathon, and give you the flexibility you need to fit training into your busy life. Each week features three quality workouts including Yasso 800s, marathon-pace runs, and long runs. Any other easy runs or cross-training you do on the other days are extra credit. You can move around all the workouts, as long as you dont do hard workouts, like long runs and speed work, back to back.

    PLAN LENGTH: 16 WEEKS
    WEEKLY ROUTINE: 2-3 DAYS OF REST, 4-5 DAYS OF RUNNING
    WEEKLY MILEAGE: 2550 MILES
    LONG RUNS: START AT 7 MILES, PEAK AT 22 MILES
    QUALITY WORKOUTS: YASSO 800S, MARATHON-PACE RUNS, MILE REPEATS

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  4. 20-Week Marathon Plan

    20-Week Marathon Plan

    $9.99

    This 20-week marathon training plan is designed for those who have been running regularly at least four times per week for three months and ideally at least one year. It includes easy days, rest days, long runs and marathon-pace runs. The first four weeks are low mileage with four runs per week; the final four weeks also have four runs per week, but with higher overall weekly mileage. At the beginning, the pattern allows for a smoother transition between routine running and formal marathon training. Near the end of training it allows you to ease off of the peak weeks and into the taper with longer endurance-building workouts that simulate what you'll do on race day, and give you the opportunity you need to rest and recover.

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  5. Break 20 Minutes 5K Plan (8 weeks)

    Break 20 Minutes 5K Plan (8 weeks)

    $9.99
    Break 20 Minutes 5K Plan (8 weeks) Learn More
  6. Break 25 Minutes 5K Plan (8 weeks)

    Break 25 Minutes 5K Plan (8 weeks)

    $9.99

    This eight-week plan is designed for runners who want to finish a 5K in 25 minutes, or an average pace of 8:02 per mile. It features five days of running per week, including easy runs, tempo runs, and intervals, plus long runs of six to 11 miles. Weekly mileage starts at 20 miles per week and peaks at 30 miles per week the week before the race. Paces for each workout are prescribed.

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  7. First-Timers Marathon Plan (16 weeks)

    First-Timers Marathon Plan (16 weeks)

    $9.99

    If you're ready to run your first marathon, this plan is for you. It is geared for those who have run for at least a year, and have been running an average of 20 miles per week for the last three months. Each week features four days of short runs, a long run, and two days of rest. The plan also includes Yasso 800s to help ease you into speedwork, and marathon-pace runs to help you get used to running at the pace you'd like to target in the race.

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  8. First-Timer's Half Marathon Plan (10 weeks)

    First-Timer's Half Marathon Plan (10 weeks)

    $9.99

    Ready to run your first half marathon? This plan is for you. It is geared for those who have run for at least a year, and have been running an average of 15 miles per week for the last three months. Each week features three days of short runs, a long run, and three days of rest or cross-training. The plan also includes tempo to help you get accustomed to running at a faster pace. The mileage starts with 14 miles per week and peaks at 24 miles per week. The long runs start at five miles per week, and peak at 12 miles. Each day, along with your workouts, youll also get tips on training, nutrition, and injury prevention from the Runners World experts.

    PLAN LENGTH: 10 WEEKS
    WEEKLY ROUTINE: 3 DAYS OF REST OR CROSS TRAINING, 3 SHORT RUNS, 1 LONG RUN
    WEEKLY MILEAGE: 924 MILES
    LONG RUNS: START AT 5 MILES, PEAK AT 12 MILES
    QUALITY WORKOUTS: STRIDES, TEMPO RUNS

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  9. Break 5:00 Marathon Plan (16 weeks)

    Break 5:00 Marathon Plan (16 weeks)

    $9.99

    Want to break 5:00 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.

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  10. Break 4:45 Marathon Plan (16 weeks)

    Break 4:45 Marathon Plan (16 weeks)

    $9.99

    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

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