Programmes

Week-by-week plans toward a goal, from your first run to a marathon. Every session is paced from your goal time, and you can move or change any of them.

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What are you training for?

Find a single workout

All 115 workouts

Every session in these programmes, each listed once, to run on its own.

Start running

Couch to 5K

From your first minute of running to 30 minutes non-stop.

9 weeks · 3 runs a week · Beginner

5K

Sub-25 5K

Eight weeks, four runs a week, to break 25 minutes.

8 weeks · 4 runs a week · Beginner

Sub-20 5K

The last 10%: from around 22 minutes to under 20.

8 weeks · 5 runs a week · Intermediate

Sub-18 5K

Ten weeks, six runs a week, for an 18-minute 5K.

10 weeks · 6 runs a week · Advanced

10K

10K: beginner

Eight weeks, three runs a week, from 5K to your first 10K.

8 weeks · 3 runs a week · Beginner

10K: intermediate

Ten weeks, four runs a week, for a faster 10K.

10 weeks · 4 runs a week · Intermediate

Half marathon

Half marathon: beginner

Twelve weeks, four runs a week, to your first half.

12 weeks · 4 runs a week · Beginner

Half marathon: intermediate

Twelve weeks, five runs a week, for a faster half.

12 weeks · 5 runs a week · Intermediate

Half marathon: advanced

Twelve weeks, six runs a week, for a sharp, fast half.

12 weeks · 6 runs a week · Advanced

Marathon

Marathon: beginner

Sixteen weeks, four runs a week, to your first marathon.

16 weeks · 4 runs a week · Beginner

Marathon: intermediate

Eighteen weeks, five runs a week, for a faster marathon.

18 weeks · 5 runs a week · Intermediate

Marathon: advanced

Eighteen weeks, six runs a week, for a marathon PB.

18 weeks · 6 runs a week · Advanced

Get faster

Speed sharpener

Six weeks, three runs a week, to get quicker with no race to aim at.

6 weeks · 3 runs a week · Intermediate