Structured plans, ready to use immediately
8-week plan to prepare your first 5K. Gentle progression toward the finish line.
Intermediate10-week plan to improve your 5K time. Quality sessions included.
Beginner10-week plan for your first 10K. Progressive endurance building.
Intermediate12-week plan to perform on 10K. Threshold and VO2max work.
Intermediate14-week half marathon plan. Progressive long runs and threshold work.
Intermediate18-week marathon plan, 5 sessions per week. Progressive long runs and race-pace work.
Intermediate14-week plan for a 30 km trail race. Elevation, power hiking and technical descents on top of the volume.
Intermediate12-week plan to build a solid aerobic base. No race target.
Beginner8-week plan for progressive return after injury or extended break.
Beginner10-week plan to resume running after months off. Progressive rebuilding of endurance and running habits.