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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 · 11 km
Week 2 · 13 km
Week 3 · 13 km
Week 4 · 16 km
Week 5 · 18 km
Week 6 · 19 km
Week 7 · 21 km
Week 8 · 23 km
Week 9 · 24 km
Week 10 · 29 km
Week 11 · 31 km
Week 12 · 32 km
Week 13 · 34 km
Week 14 · 38 km
Week 15 · 42 km
Week 16 · 44 km
Week 17 · 45 km
Week 18 · 48 km
Week 19 · 49 km
Week 20 · 53 km
Week 21 · 55 km
Week 22 · 57 km
Week 23 · 59 km
Week 24 · 61 km
Week 25 · 62 km
Week 26 · 64 km
Marathon
Moderate
Harris Marrathon
Weeks
26
Runs/wk
4
Peak km
64
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
Intermediate
Weeks
8
Runs/wk
5
Peak km
32
HH
by
Hal Higdon
Week 1 · 39 km
Week 2 · 40 km
Week 3 · 34 km
Week 4 · 39 km
Week 5 · 27 km
Week 6 · 44 km
Week 7 · 40 km
Week 8 · 47 km
Week 9 · 32 km
Week 10 · 34 km
Week 11 · 33 km
Week 12 · 22 km
5K
Moderate
Intermediate 5K Program
Weeks
12
Runs/wk
6
Peak km
47
C
by
CoolRunning.com
Week 1 · 10 km
Week 2 · 21 km
Week 3 · 23 km
Week 4 · 26 km
Week 5 · 29 km
Week 6 · 29 km
Week 7 · 34 km
Week 8 · 34 km
Week 9 · 13 km
Week 10 · 40 km
Week 11 · 34 km
Week 12 · 8 km
Week 13 · 45 km
Week 14 · 31 km
Week 15 · 16 km
Week 16 · -
Marathon
Moderate
Intermediate programme
Weeks
16
Runs/wk
4
Peak km
45
B
by
BUPA
Week 1 · 15 km
Week 2 · 17 km
Week 3 · 19 km
Week 4 · 18 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
Moderate
Jons Marathon Programme
Weeks
20
Runs/wk
3
Peak km
51
Week 1 · 12 km
Week 2 · 14 km
Week 3 · 15 km
Week 4 · 19 km
Week 5 · 23 km
Week 6 · 24 km
Week 7 · 20 km
Week 8 · 24 km
Week 9 · 25 km
Week 10 · 20 km
Week 11 · 33 km
Week 12 · 35 km
Week 13 · 19 km
5K
Moderate
Malloy Get Back Into Running
Weeks
13
Runs/wk
5
Peak km
35
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
Mikestracksquad NZSS XC
Weeks
9
Runs/wk
5
Peak km
25
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
My Plan
Weeks
8
Runs/wk
5
Peak km
32
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
Moderate
NYC Marathon
Weeks
18
Runs/wk
4
Peak km
64
Week 1 · 31 km
Week 2 · 31 km
Week 3 · 24 km
Week 4 · 35 km
Week 5 · 27 km
Week 6 · 23 km
Week 7 · 19 km
Half Marathon
Moderate
REI Trail Running Half Marathon
Weeks
7
Runs/wk
5
Peak km
35
Week 1 · 31 km
Week 2 · 37 km
Week 3 · 42 km
Week 4 · 39 km
Week 5 · 48 km
Week 6 · 53 km
Week 7 · 54 km
Week 8 · 25 km
Week 9 · 66 km
Week 10 · 37 km
Week 11 · 69 km
Week 12 · 69 km
Week 13 · 68 km
Week 14 · 60 km
Week 15 · 43 km
Week 16 · 10 km
Marathon
Moderate
Runners World - Sub 4 Hour Marathon Plan
Weeks
16
Runs/wk
5
Peak km
69
Week 1 · 21 km
Week 2 · 23 km
Week 3 · 26 km
Week 4 · 27 km
Week 5 · 32 km
Week 6 · 34 km
Week 7 · 37 km
Week 8 · 39 km
Week 9 · 42 km
Week 10 · 43 km
Week 11 · 50 km
Week 12 · 53 km
Week 13 · 56 km
Week 14 · 59 km
Week 15 · 61 km
Week 16 · 64 km
Week 17 · 67 km
Week 18 · 70 km
Week 19 · 72 km
Week 20 · 76 km
Marathon
Moderate
Tim’s Marathon
Weeks
20
Runs/wk
4
Peak km
76
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