ब्लॉग
training plan articles
26 articles on training plan, newest first. Every one is sourced and links to the calculator it applies to.
Sub-Elite Marathon Training Plan: 16 Weeks, 120 km Peak, 2:20 to 2:45
A 16-week sub-elite marathon plan for 2:20 to 2:45 runners: six runs a week, peak 120 km, 34 km long runs, marathon pace plus threshold combos. Free.
Intermediate Marathon Training Plan: 16 Weeks to a 3:15 to 4:00 Finish
A 16-week intermediate marathon plan for 3:15 to 4:00 runners: five runs a week, peak 66 km, 29 km long runs that finish at marathon pace. Free.
Beginner Marathon Training Plan: 16 Weeks, Four Runs a Week
A 16-week beginner marathon plan for 4:00 to 6:00 finishers: four runs a week, peak 51 km, long runs up to 23 km. Free, built from your own race time.
Advanced Marathon Training Plan: 16 Weeks for Sub-3 Runners
A 16-week advanced marathon plan for 2:45 to 3:15 runners: six runs a week, peak 86 km, 34 km long runs with up to 16 km at marathon pace. Free.
Sub-Elite Maintenance Running Plan: 70 to 100 km a Week
A sub-elite maintenance running plan for 70 to 100 km a week: six runs, 22 km long runs, 30-minute tempos, 5 × 4 min intervals. What stays and what drops.
Sub-Elite Half Marathon Training Plan: 12 Weeks for 1:10 to 1:20
A 12-week sub-elite half marathon plan for 1:10 to 1:20 runners: six runs a week, peak 95 km, 9 km race-pace runs at almost exactly threshold pace.
Sub-Elite 5k Training Plan: 8 Weeks for 15 to 17 Minutes
An 8-week sub-elite 5k plan for 15 to 17 minute runners: six runs a week, peak 78 km, 6 × 1000 m at interval pace, 12 × 200 m reps, 90 % easy. Free.
Sub-Elite 10k Training Plan: 10 Weeks for 30 to 35 Minutes
A 10-week sub-elite 10k plan for 30 to 35 minute runners: six runs a week, peak 88 km, 6 km of 10k-pace reps with 200 m jogs, 30-minute tempos. Free.
Intermediate Maintenance Running Plan: 30 to 50 km a Week
An intermediate maintenance running plan for 30 to 50 km a week: five runs, threshold plus intervals weekly, 4-week blocks, and why easy-only fails.
Intermediate Half Marathon Training Plan: 12 Weeks for 1:30 to 2:00
A 12-week intermediate half marathon plan for 1:30 to 2:00 runners: five runs a week, peak 53 km, threshold work and 18 km long runs. Free, from your race.
Intermediate 5k Training Plan: 8 Weeks for 20 to 25 Minutes
An 8-week intermediate 5k plan for 20 to 25 minute runners: five runs a week, peak 44 km, VO2max intervals and 200 to 300 m reps. Built for sub-20. Free.
Intermediate 10k Training Plan: 10 Weeks for 40 to 50 Minutes
A 10-week intermediate 10k plan for 40 to 50 minute runners: five runs a week, peak 49 km, threshold and 10k-pace reps in 1.6 km blocks. Free.
First 50k Ultra Training Plan: 16 Weeks on Trail
A 16-week plan for your first 50k trail ultra: five runs a week, peak 7.5 hours, long runs to 3.5 hours with power hiking and back-to-backs. Free.
First 100k or 50 Mile Ultra Training Plan: 20 Weeks on Trail
A 20-week plan for your first 100k or 50 mile trail ultra: peak 9.5 hours, 4.5-hour long runs, back-to-backs, climbing and a fuelling plan you train. Free.
Experienced 50k Ultra Training Plan: Faster on the Climbs
A 16-week 50k trail ultra plan for runners with an ultra behind them: peak 9.5 hours, 4.5-hour long runs, power-hike repeats and climbing targets. Free.
Experienced 100k or 50 Mile Ultra Training Plan: 20 Weeks
A 20-week 100k or 50 mile trail plan for runners with an ultra behind them: peak 11 hours, 5.5-hour long runs, back-to-backs up to 2 hours. Free.
Competitive 50k Ultra Training Plan: Racing on Trail
A 16-week 50k trail ultra plan for runners racing for time or place: six runs, peak 11 hours, 5-hour long runs, hill sessions plus tempo. Free.
Competitive 100k or 50 Mile Ultra Training Plan: 13-Hour Weeks
A 20-week 100k or 50 mile trail plan for runners racing ultras: six runs, peak 13 hours, 6.5-hour long runs, hills plus tempo, 3,600 m weeks. Free.
Beginner Maintenance Running Plan: 20 to 30 km a Week
A beginner maintenance running plan for 20 to 30 km a week: four runs, two short quality sessions and repeating 4-week blocks to hold your fitness.
Beginner Half Marathon Training Plan: 12 Weeks, Built for Sub-2
A 12-week beginner half marathon plan for 2:00 to 2:30 finishers: four runs a week, peak 39 km, a 13 km long run and race-pace practice. Free.
Beginner 5k Training Plan: 8 Weeks for Sub-30 and Sub-25 Goals
An 8-week beginner 5k plan for 25 to 35 minute runners: four runs a week, peak 30 km, 87 % easy, 30/30 intervals and short reps. Free, from your time.
Beginner 10k Training Plan: 10 Weeks for Sub-60 and Sub-50 Goals
A 10-week beginner 10k plan for 50 to 70 minute runners: four runs a week, peak 35 km, an 11 km long run, then 10k-pace reps. Free, from your race.
Advanced Maintenance Running Plan: 50 to 70 km a Week
An advanced maintenance running plan for 50 to 70 km a week: six runs, 21 km long runs, threshold and intervals every week, and how far volume can drop.
Advanced Half Marathon Training Plan: 12 Weeks for 1:20 to 1:30
A 12-week advanced half marathon plan for 1:20 to 1:30 runners: six runs a week, peak 67 km, 22 km long runs with marathon-pace finishes. Free.
Advanced 5k Training Plan: 8 Weeks for 17 to 20 Minutes
An 8-week advanced 5k plan for 17 to 20 minute runners: six runs a week, peak 59 km, 5 × 1000 m at interval pace, 11 × 200 m reps. Built for sub-18. Free.
Advanced 10k Training Plan: 10 Weeks for 35 to 40 Minutes
A 10-week advanced 10k plan for 35 to 40 minute runners: six runs a week, peak 65 km, 86 % easy, 25-minute tempos and 10k-pace reps. Free, from your race.