running
.org
running
.org
Clubs
Photos
Training
Races
Challenges
Tools
Home
/
Training Plan
/
Programs
/
Easy
Easy training programs
Gentle, beginner-friendly programs to build a running habit.
All
Marathon
Half marathon
10K
5K
Easy
Moderate
Hard
All authors
Week 1 · -
Week 2 · -
Week 3 · -
Week 4 · -
Week 5 · -
Week 6 · -
Week 7 · 16 km
Week 8 · 18 km
Week 9 · -
Week 10 · 24 km
Week 11 · 23 km
Week 12 · -
Week 13 · 35 km
Week 14 · 24 km
Week 15 · 13 km
Week 16 · -
Marathon
Easy
Beginner programme
Weeks
16
Runs/wk
4
Peak km
35
B
by
BUPA
Week 1 · 3 km
Week 2 · 3 km
Week 3 · 5 km
Week 4 · 6 km
Week 5 · 5 km
Week 6 · 8 km
Week 7 · 5 km
Week 8 · 10 km
Week 9 · 5 km
Week 10 · 11 km
Week 11 · 6 km
Week 12 · 6 km
Week 13 · 10 km
10K
Easy
Galloway Run/Walk 10K
Weeks
13
Runs/wk
3
Peak km
11
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
Getting to a Half
Weeks
8
Runs/wk
3
Peak km
13
Week 1 · 19 km
Week 2 · 19 km
Week 3 · 23 km
Week 4 · 23 km
Week 5 · 26 km
Week 6 · 16 km
Week 7 · 31 km
Week 8 · 32 km
Week 9 · 21 km
Week 10 · 35 km
Week 11 · 37 km
Week 12 · 14 km
Half Marathon
Easy
Half Marathon March 27
Weeks
12
Runs/wk
4
Peak km
37
Week 1 · 5 km
Week 2 · 8 km
Week 3 · 10 km
Week 4 · 11 km
Week 5 · 13 km
Week 6 · 13 km
Week 7 · 8 km
Week 8 · 10 km
10K
Easy
Intermediate programme
Weeks
8
Runs/wk
4
Peak km
13
B
by
BUPA
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
Novice
Weeks
8
Runs/wk
3
Peak km
13
HH
by
Hal Higdon
Week 1 · 19 km
Week 2 · 19 km
Week 3 · 23 km
Week 4 · 23 km
Week 5 · 26 km
Week 6 · 16 km
Week 7 · 31 km
Week 8 · 32 km
Week 9 · 21 km
Week 10 · 35 km
Week 11 · 37 km
Week 12 · 14 km
Half Marathon
Easy
Novice 1
Weeks
12
Runs/wk
4
Peak km
37
HH
by
Hal Higdon
Week 1 · 24 km
Week 2 · 26 km
Week 3 · 24 km
Week 4 · 31 km
Week 5 · 34 km
Week 6 · 29 km
Week 7 · 39 km
Week 8 · 19 km
Week 9 · 39 km
Week 10 · 47 km
Week 11 · 51 km
Week 12 · 47 km
Week 13 · 58 km
Week 14 · 53 km
Week 15 · 64 km
Week 16 · 47 km
Week 17 · 34 km
Week 18 · 14 km
Marathon
Easy
Novice 1
Weeks
18
Runs/wk
4
Peak km
64
HH
by
Hal Higdon
Week 1 · 31 km
Week 2 · 32 km
Week 3 · 27 km
Week 4 · 37 km
Week 5 · 39 km
Week 6 · 34 km
Week 7 · 47 km
Week 8 · 48 km
Week 9 · 24 km
Week 10 · 53 km
Week 11 · 58 km
Week 12 · 50 km
Week 13 · 55 km
Week 14 · 48 km
Week 15 · 56 km
Week 16 · 42 km
Week 17 · 31 km
Week 18 · 10 km
Marathon
Easy
Novice 2
Weeks
18
Runs/wk
4
Peak km
58
HH
by
Hal Higdon
Week 1 · 21 km
Week 2 · 23 km
Week 3 · 26 km
Week 4 · 27 km
Week 5 · 29 km
Week 6 · 16 km
Week 7 · 32 km
Week 8 · 34 km
Week 9 · 18 km
Week 10 · 35 km
Week 11 · 37 km
Week 12 · 11 km
Half Marathon
Easy
Novice 2
Weeks
12
Runs/wk
4
Peak km
37
HH
by
Hal Higdon
5K
Easy
Walkers
Weeks
8
HH
by
Hal Higdon
10K
Easy
Walkers
Weeks
8
Runs/wk
1
HH
by
Hal Higdon
Previous
1
2
Next