Running Training Plans
Whether you're lacing up for the first time or chasing a marathon PB, these plans give you a structured week-by-week programme for every major road running distance. Each plan includes easy runs, tempo sessions, intervals and long runs, with rest days built in to keep you healthy and progressing.
Training Focus by Level
Beginner — Finish the Race
- Consistency: Stick to the plan and try not to miss sessions. Building the habit matters more than any single workout.
- Easy pace: Most of your runs should be at a conversational pace. If you can't hold a conversation, slow down.
- Walk breaks are fine: Run/walk intervals are a legitimate strategy, especially early on. Reduce the walk portions as fitness builds.
- Rest: Rest days are when your body adapts. Don't skip them.
- Hydration and nutrition: Stay hydrated and eat well to support recovery, especially as weekly volume increases.
Intermediate — Improve Your Time
- Warm-up and cool-down: As training intensity increases, priming your body before hard sessions and cooling down after becomes essential for recovery and injury prevention.
- Effort and heart rate zones: When plans include intensity targets (tempo, threshold, intervals), hit those with intent. Use heart rate or perceived effort to guide pacing.
- Long runs: Your weekly long run builds the aerobic engine. Keep it at easy-to-moderate effort — the distance itself is the stimulus.
- Recovery runs: Easy runs between hard sessions should genuinely be easy. They promote blood flow without adding training stress.
- Strength and mobility: Supplementary work (core, glutes, hip mobility) reduces injury risk as mileage increases.
Session Types
- Easy run: Conversational pace, 60–70% MHR. Builds aerobic base without excessive fatigue.
- Tempo run: Comfortably hard, 75–85% MHR. Sustained effort that improves lactate threshold.
- Intervals: Short, fast repeats (e.g. 400m–1km) at 85–95% MHR with recovery jogs between. Builds speed and VO2max.
- Long run: Extended duration at easy pace. The cornerstone of endurance training.
- Recovery run: Very easy, short run. Active recovery between harder sessions.
- Fartlek: Unstructured speed play — mix fast and easy efforts by feel. Great for building comfort with pace changes.