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Easy training programs
Gentle, beginner-friendly programs to build a running habit.
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Marathon
Half marathon
10K
5K
Easy
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Marathon
Easy
5k training BK
Weeks
8
Week 1 · 15 km
Week 2 · 17 km
Week 3 · 19 km
Week 4 · 21 km
Week 5 · 24 km
Week 6 · 27 km
Week 7 · 27 km
Week 8 · 29 km
Week 9 · 31 km
Week 10 · 32 km
Week 11 · 37 km
Week 12 · 37 km
Week 13 · 40 km
Week 14 · 42 km
Week 15 · 43 km
Week 16 · 45 km
Week 17 · 47 km
Week 18 · 48 km
Week 19 · 50 km
Week 20 · 51 km
Marathon
Easy
army training
Weeks
20
Runs/wk
3
Peak km
51
Week 1 · 15 km
Week 2 · 18 km
Week 3 · 20 km
Week 4 · 22 km
Week 5 · 24 km
Week 6 · 26 km
Week 7 · 27 km
Week 8 · 29 km
Week 9 · 31 km
Week 10 · 33 km
Week 11 · 35 km
Week 12 · 37 km
Week 13 · 40 km
Week 14 · 42 km
Week 15 · 43 km
Week 16 · 45 km
Week 17 · 47 km
Week 18 · 48 km
Week 19 · 50 km
Week 20 · 51 km
Marathon
Easy
army training 2
Weeks
20
Runs/wk
3
Peak km
51
Week 1 · 24 km
Week 2 · 19 km
Week 3 · 21 km
Week 4 · 26 km
5K
Easy
Based on 5K Best Pace 001
Weeks
4
Runs/wk
5
Peak km
26
Week 1 · 7 km
Week 2 · 8 km
Week 3 · 9 km
Week 4 · 10 km
Week 5 · 11 km
Week 6 · 12 km
Week 7 · 13 km
Week 8 · 8 km
5K
Easy
Based on Bimble
Weeks
8
Runs/wk
3
Peak km
13
Week 1 · 16 km
Week 2 · 24 km
Week 3 · 34 km
Week 4 · 35 km
Week 5 · 40 km
Week 6 · 45 km
Week 7 · 48 km
Week 8 · 55 km
Week 9 · 53 km
Week 10 · 56 km
Week 11 · 59 km
Week 12 · 63 km
Week 13 · 61 km
Week 14 · 64 km
Week 15 · 64 km
Week 16 · 64 km
Week 17 · 56 km
Week 18 · 39 km
Half Marathon
Easy
Based on royal parks
Weeks
18
Runs/wk
6
Peak km
64
Week 1 · 24 km
Week 2 · 19 km
Week 3 · 21 km
Week 4 · 26 km
Week 5 · 26 km
Week 6 · 27 km
Week 7 · 29 km
Week 8 · 27 km
Week 9 · 31 km
Week 10 · 29 km
Week 11 · 28 km
Week 12 · 8 km
5K
Easy
Based on traws gwlad
Weeks
12
Runs/wk
5
Peak km
31
Week 1 · 3 km
Week 2 · 5 km
Week 3 · 5 km
Week 4 · -
Week 5 · 6 km
Week 6 · 8 km
Week 7 · 6 km
Week 8 · -
10K
Easy
Based primer 10
Weeks
8
Runs/wk
3
Peak km
8
Week 1 · 12 km
Week 2 · 11 km
Week 3 · 14 km
Week 4 · 17 km
Week 5 · 18 km
Week 6 · 22 km
Week 7 · 23 km
Week 8 · 25 km
Week 9 · 27 km
Week 10 · 31 km
Week 11 · 32 km
Week 12 · 34 km
Week 13 · 35 km
Week 14 · 39 km
Week 15 · 41 km
Week 16 · 43 km
Week 17 · 46 km
Week 18 · 47 km
Week 19 · 49 km
Week 20 · 51 km
Marathon
Easy
Beast Mode
Weeks
20
Runs/wk
3
Peak km
51
Week 1 · 24 km
Week 2 · 19 km
Week 3 · 21 km
Week 4 · 26 km
Week 5 · 26 km
Week 6 · 27 km
Week 7 · 29 km
Week 8 · 27 km
Week 9 · 31 km
Week 10 · 29 km
Week 11 · 28 km
Week 12 · 8 km
5K
Easy
Beginner 5K Program
Weeks
12
Runs/wk
5
Peak km
31
C
by
CoolRunning.com
Week 1 · 3 km
Week 2 · 5 km
Week 3 · 5 km
Week 4 · -
Week 5 · 6 km
Week 6 · 8 km
Week 7 · 6 km
Week 8 · -
10K
Easy
Beginner programme
Weeks
8
Runs/wk
3
Peak km
8
B
by
BUPA
Week 1 · 5 km
Week 2 · -
Week 3 · 8 km
Week 4 · -
Week 5 · 11 km
Week 6 · 13 km
Week 7 · -
Week 8 · 16 km
Week 9 · 8 km
Week 10 · 19 km
Week 11 · 10 km
Week 12 · -
Half Marathon
Easy
Beginner programme
Weeks
12
Runs/wk
4
Peak km
19
B
by
BUPA
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