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Moderate
Moderate training programs
Step-up programs for runners with a base who want to progress.
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Marathon
Half marathon
10K
5K
Easy
Moderate
Hard
All authors
Week 1 · 37 km
Week 2 · 48 km
Week 3 · 58 km
Week 4 · 60 km
Week 5 · 45 km
Week 6 · 51 km
Week 7 · 55 km
Week 8 · 43 km
Week 9 · 54 km
Week 10 · 53 km
Week 11 · 59 km
Week 12 · 50 km
Week 13 · 54 km
Week 14 · 48 km
Week 15 · 56 km
Week 16 · 52 km
Week 17 · 47 km
Week 18 · 45 km
Week 19 · 43 km
Week 20 · 39 km
Week 21 · 39 km
Week 22 · 55 km
Week 23 · 60 km
Week 24 · 52 km
Week 25 · 42 km
Week 26 · 47 km
Week 27 · 45 km
Week 28 · 42 km
5K
Moderate
5k race plan
Weeks
28
Runs/wk
6
Peak km
60
Week 1 · 23 km
Week 2 · 27 km
Week 3 · 31 km
Week 4 · 34 km
Week 5 · 35 km
Week 6 · 10 km
Half Marathon
Moderate
6 Week Half Marathon
Weeks
6
Runs/wk
4
Peak km
35
Week 1 · 42 km
Week 2 · 43 km
Week 3 · 45 km
Week 4 · 50 km
Week 5 · 55 km
Week 6 · 52 km
Week 7 · 63 km
Week 8 · 64 km
Week 9 · 31 km
Week 10 · 71 km
Week 11 · 79 km
Week 12 · 59 km
Week 13 · 79 km
Week 14 · 55 km
Week 15 · 87 km
Week 16 · 55 km
Week 17 · 35 km
Week 18 · 13 km
Marathon
Moderate
Advanced Marathon 1
Weeks
18
Runs/wk
6
Peak km
87
HH
by
Hal Higdon
Week 1 · 26 km
Week 2 · 24 km
Week 3 · 27 km
Week 4 · 29 km
Week 5 · 32 km
Week 6 · 34 km
Week 7 · 35 km
Week 8 · 21 km
Week 9 · 39 km
Week 10 · 32 km
Week 11 · 24 km
Week 12 · 6 km
Half Marathon
Moderate
Advanced programme
Weeks
12
Runs/wk
4
Peak km
39
B
by
BUPA
Week 1 · 10 km
Week 2 · 10 km
Week 3 · 11 km
Week 4 · 8 km
Week 5 · 11 km
Week 6 · 14 km
Week 7 · 16 km
Week 8 · 10 km
Week 9 · 14 km
Week 10 · 8 km
Week 11 · 10 km
Week 12 · -
10K
Moderate
Advanced programme
Weeks
12
Runs/wk
4
Peak km
16
B
by
BUPA
Week 1 · 10 km
Week 2 · 10 km
Week 3 · 11 km
Week 4 · 8 km
Week 5 · 11 km
Week 6 · 14 km
Week 7 · 16 km
Week 8 · 10 km
Week 9 · 14 km
Week 10 · 8 km
Week 11 · 10 km
Week 12 · -
10K
Moderate
Based on 10 km 50 min
Weeks
12
Runs/wk
4
Peak km
16
Week 1 · 25 km
Week 2 · 23 km
Week 3 · 28 km
Week 4 · 10 km
Week 5 · 29 km
Week 6 · 29 km
Week 7 · 32 km
Week 8 · 8 km
5K
Moderate
Based on 5km 1mm
Weeks
8
Runs/wk
5
Peak km
32
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
Moderate
Based on fun run
Weeks
12
Runs/wk
5
Peak km
31
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
Moderate
Based on gateshead half
Weeks
18
Runs/wk
6
Peak km
64
Week 1 · 17 km
Week 2 · 8 km
Week 3 · 19 km
Week 4 · 16 km
Week 5 · 22 km
Week 6 · 18 km
Week 7 · 24 km
Week 8 · 25 km
Week 9 · 32 km
Week 10 · 15 km
Week 11 · 21 km
Week 12 · 18 km
Week 13 · 33 km
Week 14 · 43 km
Week 15 · 32 km
Week 16 · 35 km
Week 17 · 22 km
Week 18 · 47 km
Week 19 · 35 km
Week 20 · 25 km
Week 21 · 43 km
Week 22 · 21 km
Week 23 · 30 km
Week 24 · 10 km
Half Marathon
Moderate
Based on Great North Run
Weeks
24
Runs/wk
3
Peak km
47
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
Moderate
Based on Kelowna 10K
Weeks
8
Runs/wk
3
Peak km
8
Week 1 · 25 km
Week 2 · 23 km
Week 3 · 28 km
Week 4 · 10 km
Week 5 · 29 km
Week 6 · 29 km
Week 7 · 32 km
Week 8 · 8 km
Week 9 · -
5K
Moderate
Based on My Plan
Weeks
9
Runs/wk
4
Peak km
32
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