Training Programs

These are the most popular training programs used by our users within the 'Training Plan' mobile application.

If you are a coach you can share these programs with your clients. Can not find a program that suits you? Not a problem - create your own.

Distance filter

Filter training programs created for a specific race distance.

Advanced Marathon 2

Advanced Marathon 2 (Marathon)

18 weeks Hard

The Advanced 2 Marathon Training Program is the toughest one Hal offers. With regular hill, interval, and marathon pace workouts as well as progressive long runs up to 20 miles this program is sure to push you.

Hal Higdon  
Beginner Half Marathon

Beginner Half Marathon (Half Marathon)

18 weeks Medium

Hansons Beginner Half Marathon

Hansons Running  
Advanced Marathon 1

Advanced Marathon 1 (Marathon)

18 weeks Medium

The Advanced 1 Marathon Training Program is a serious marathon training program with weekly speed session as well as progressive long runs up to 20 miles this program is sure to push you.

Hal Higdon  
Novice

Novice (5k)

8 weeks Easy

If you want to run your first 5k then this program will help you prepare.

Hal Higdon  
Novice 1

Novice 1 (Marathon)

18 weeks Easy

A great program for a first time marathoner. This program will help you get to the finish line. It focuses on helping you increase your mileage in a sensible and safe manner giving consideration to appropriate rest and cross training.

Hal Higdon  
6 Week Half Marathon

6 Week Half Marathon (Half Marathon)

6 weeks Medium

A plan to get you round a half marathon in 6 weeks.

 
Intermediate

Intermediate (5k)

8 weeks Medium

Use this program to up your mileage and increase your speed. Train hard to break that 5k personal best.

Hal Higdon  
Beginner programme

Beginner programme (10k)

8 weeks Easy

This program is for you if you’re new to running and would like to train for a 10km (6 mile) run. To make the most of this programme, you should be able to run / walk 5km (3 miles) in less than 40 minutes, and you may have already completed the beginner 5km programme.

BUPA  
Beginner programme

Beginner programme (Half Marathon)

12 weeks Easy

This program is for you if it’s the first time you’ve run a half marathon or if it’s been some time since you ran any longer distances. To get the most out of it, you should be able to run 3 miles (5km) in under 40 minutes – you may have completed one of the other beginner training programmes.

BUPA  
Advanced programme

Advanced programme (10k)

12 weeks Medium

This program is for you if you consider yourself to be an advanced runner. You will have already completed 10km (6 miles) races before, perhaps following the Bupa beginner and intermediate training programmes.

BUPA  
Advanced programme

Advanced programme (Half Marathon)

12 weeks Medium

This program is for you if you consider yourself to be an advanced runner. You may have already completed half marathon (13.1 miles / 21km) races before, or possibly a 10km (6 miles) or 10 mile (16km) race, perhaps following the Bupa beginner and intermediate training programmes.

BUPA  
Advanced

Advanced (5k)

8 weeks Hard

If you are an experienced runner looking to improve your speed then this is the program for you. Not for the feint of hearted.

Hal Higdon  
Walkers

Walkers (10k)

8 weeks Easy

If you want to conquer the 10k but have little running experience then why not walk? This program will guide you in building up your fitness to get you across the finish line.

Hal Higdon  
Beginner 5K Program

Beginner 5K Program (5k)

12 weeks Easy

A training schedule for beginning runners who want to start racing the 5K race distance.

CoolRunning.com  
Beginner programme

Beginner programme (Marathon)

16 weeks Easy

This programme is for beginner runners who would like to train for a marathon. The programme is for you if it’s the first time you’ve run a marathon, or a long time since you ran any longer distances. To get the most out of it, you should already be able to run at least 5km, and ideally 10km, comfortably.

BUPA  
Novice 2

Novice 2 (Marathon)

18 weeks Easy

If you have run a marathon before and want to look to improving your finishing time then this is a great stepping stone program.

Hal Higdon  
Advanced 5K Program

Advanced 5K Program (5k)

12 weeks Hard

A training schedule for advanced runners who want to improve performance in the 5K race distance.

CoolRunning.com  
Intermediate programme

Intermediate programme (Marathon)

16 weeks Medium

This programme is for you if you consider yourself to be a more developed runner. You may have already completed marathon races before, or possibly a half marathon race.

BUPA  
Advanced Marathon

Advanced Marathon (Marathon)

18 weeks Hard

Advanced Marathon

Hansons Running  
Advanced Half Marathon

Advanced Half Marathon (Half Marathon)

18 weeks Hard

Hansons Advanced Half Marathon

Hansons Running  
Pre-Comrades

Pre-Comrades (Marathon)

3 weeks Medium

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Intermediate 5K Program

Intermediate 5K Program (5k)

12 weeks Medium

A training schedule for intermediate runners who want to improve performance in the 5K race distance.

CoolRunning.com  
Sub 3 - Just Enough Training Approach

Sub 3 - Just Enough Training Approach (Marathon)

14 weeks Hard

A 'just enough' approach to attaining the elusive sub 3 hour marathon. This program focuses on 3 quality workouts rather than mileage (quantity).

Bridger Ridge Run  
Walkers

Walkers (5k)

8 weeks Easy

Looking to get active? This program will help you walk your first 5k. Who knows. You might catch the bug ;)

Hal Higdon  
Intermediate programme

Intermediate programme (10k)

8 weeks Easy

This program is for you if you have already done a race of 10km (6 miles) or longer and would like to improve your time. It uses long runs so you can be confident you’ll be able to cover the distance, and tempo and speed work to increase your pace.

BUPA  
Beginner Marathon

Beginner Marathon (Marathon)

18 weeks Medium

Hansons Beginner Marathon

Hansons Running  
android

android (10k)

2 weeks Easy

initial testedit

androidTom  
Tough Marathon

Tough Marathon (Marathon)

18 weeks Hard

A tried and tested marathon program that will push you to your limits and lead you to a personal best. This program is heavy on both speed work and distance work - it will train you physically and mentally. Not for the feint of hearted.

 
Competitive 5K Program

Competitive 5K Program (5k)

12 weeks Hard

A training schedule for competitive runners who want to improve performance in the 5K race distance.

CoolRunning.com  
Tokkyo

Tokkyo (5k)

1 week Easy

Tokkyo

 
our marathon program

our marathon program (Marathon)

1 week Easy

easier said than run

370fc3dd63  
examples

examples (Marathon)

1 week Hard

exes

thomas