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Moderate
Moderate training programs
Step-up programs for runners with a base who want to progress.
All
Marathon
Half marathon
10K
5K
Easy
Moderate
Hard
All authors
Week 1 · 38 km
Week 2 · 39 km
Week 3 · 43 km
Week 4 · 47 km
Week 5 · 52 km
Week 6 · 58 km
Week 7 · 53 km
Week 8 · 61 km
Week 9 · 55 km
Week 10 · 61 km
Week 11 · 61 km
Week 12 · 68 km
Week 13 · 64 km
Week 14 · 69 km
Week 15 · 66 km
Week 16 · 69 km
Week 17 · 59 km
Week 18 · 40 km
Half Marathon
Moderate
Based on NORTH LINCS HALF
Weeks
18
Runs/wk
6
Peak km
69
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
Moderate
Based on NYC Half
Weeks
12
Runs/wk
4
Peak km
19
Week 1 · 17 km
Week 2 · 18 km
Week 3 · 25 km
Week 4 · 17 km
Week 5 · 18 km
Week 6 · 10 km
Week 7 · 16 km
Week 8 · 18 km
Week 9 · 21 km
Marathon
Moderate
Based on NZSS XC
Weeks
9
Runs/wk
5
Peak km
25
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
Moderate
Based on Torch Run
Weeks
8
Runs/wk
4
Peak km
13
Week 1 · 11 km
Week 2 · 11 km
Week 3 · 6 km
Week 4 · 6 km
Marathon
Moderate
Based on Winter HL
Weeks
4
Runs/wk
2
Peak km
11
Week 1 · 19 km
Week 2 · 24 km
Week 3 · 34 km
Week 4 · 32 km
Week 5 · 39 km
Week 6 · 51 km
Week 7 · 51 km
Week 8 · 56 km
Week 9 · 68 km
Week 10 · 66 km
Week 11 · 77 km
Week 12 · 69 km
Week 13 · 80 km
Week 14 · 69 km
Week 15 · 82 km
Week 16 · 71 km
Week 17 · 69 km
Week 18 · 39 km
Marathon
Moderate
Based on Woodlands Marathon
Weeks
18
Runs/wk
6
Peak km
82
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
Beginner Half Marathon
Weeks
18
Runs/wk
6
Peak km
64
HR
by
Hansons Running
Week 1 · 19 km
Week 2 · 24 km
Week 3 · 34 km
Week 4 · 32 km
Week 5 · 39 km
Week 6 · 51 km
Week 7 · 51 km
Week 8 · 56 km
Week 9 · 68 km
Week 10 · 66 km
Week 11 · 77 km
Week 12 · 69 km
Week 13 · 80 km
Week 14 · 69 km
Week 15 · 82 km
Week 16 · 71 km
Week 17 · 69 km
Week 18 · 39 km
Marathon
Moderate
Beginner Marathon
Weeks
18
Runs/wk
6
Peak km
82
HR
by
Hansons Running
Week 1 · 26 km
Week 2 · 27 km
Week 3 · 29 km
Week 4 · 31 km
Week 5 · 32 km
Week 6 · 34 km
Week 7 · 34 km
Half Marathon
Moderate
Boulder Half
Weeks
7
Runs/wk
4
Peak km
34
Week 1 · 29 km
Week 2 · 33 km
Week 3 · 33 km
Week 4 · 33 km
Week 5 · 29 km
Week 6 · 35 km
Week 7 · 34 km
Week 8 · 37 km
Week 9 · 39 km
Week 10 · 40 km
Week 11 · 41 km
Week 12 · 31 km
Week 13 · 18 km
Half Marathon
Moderate
CAT Half
Weeks
13
Runs/wk
4
Peak km
41
Week 1 · 26 km
Week 2 · 31 km
Week 3 · 42 km
Week 4 · 10 km
Half Marathon
Moderate
Great North Run
Weeks
4
Runs/wk
4
Peak km
42
Week 1 · 32 km
Week 2 · 32 km
Week 3 · 37 km
Week 4 · 32 km
Week 5 · 37 km
Week 6 · 42 km
Week 7 · 45 km
Week 8 · 39 km
Week 9 · 39 km
Week 10 · 42 km
Week 11 · 45 km
Week 12 · 39 km
Week 13 · 42 km
Week 14 · 39 km
Week 15 · 29 km
Week 16 · 14 km
Week 17 · -
Half Marathon
Moderate
Half Marathon 1:45 plan
Weeks
17
Runs/wk
5
Peak km
45
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