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Running Plans
Training Plans for Beginners, Intermediates, and Advanced Runners
Discover our running plans tailored for every ability, from first-time 5K runners to ultramarathon enthusiasts. Whether you’re starting out or aiming to set new records, our plans cover a range of distances to help you improve performance, build endurance, and achieve your goals. No matter your pace or finish line, start your next running journey with us today and experience the joy of progress. Together, we’ll help you reach new milestones and celebrate every step forward.
Final Surge Training Calendars
Purchase a running plan on Final Surge for a one-time fee of $19.99 to $39.99 per plan here. Digitally track your progress from start to finish of the training program.
Purchase on Final Surge - Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Running Terminology guide.
5K Running Programs
Looking to run a 5K? Our collection of 5K Running Plans is designed for every level, from beginners taking their first steps to seasoned runners aiming to improve performance. Whether you’re aiming to finish your first 3.1 miles, set a new personal record, or refine your technique, we’ve got the perfect plan for you. Beginners will benefit from a structured approach that builds stamina and confidence, while intermediate and advanced runners will find targeted strategies to improve speed and race-day performance. We also offer inclusive run-walk plans to ensure accessibility for all fitness levels.
Learn more about our 5K Running Plans and get started today!
Choose Your 5K Level to Learn More:
10K Running Programs
Looking to tackle a 10K? Our collection of 10K Running Plans is designed to suit runners of all levels, whether you’re new to the 6.2-mile distance, aiming for a personal best, or simply looking to enjoy the journey. With plans for beginners, intermediates, and advanced runners, you’ll find the right training program to match your goals. From building endurance for your first race to refining pace and boosting performance, we’ve got you covered every step of the way.
Learn more about our 10K Running Plans and get started today!
Choose Your 10K Level to Learn More:
Half Marathon Running Programs
Ready to run a half marathon? Our Half Marathon Running Plans offer a range of training programs for all levels, whether you’re taking on your first 13.1 miles or aiming to set a new personal record. Our beginner plans provide a structured, supportive approach to help you build distance and confidence, while intermediate runners will find strategies to improve pace and endurance. Advanced runners looking to push their limits will discover specialized regimens to maximize performance.
Learn more about our Half Marathon Running Plans and get started today!
Choose Your Half Marathon Level to Learn More:
Marathon Running Plans
Looking to take on the challenge of a full marathon? Our Marathon Running Plans are designed for runners of all levels—beginner, intermediate, and advanced. Whether you’re training for your first marathon or aiming to achieve a personal best, our 20-week plans provide the guidance and structure needed to succeed. Focused on building endurance, strength, and mental resilience, our plans help you prepare for race day with confidence.
Learn more about our Marathon Running Plans and get started today!
Choose Your Marathon Level to Learn More:
Ultramarathon Running Plans
Ready to tackle your first or next ultramarathon? Our Ultramarathon Training Plans are designed to help you conquer distances from 50K to 100 miles with a strategic, 24-week schedule. Whether you’re a seasoned runner or new to the ultramarathon world, our plans provide the structure and support you need to succeed.
Learn more about our Ultramarathon Training Plans and start your journey today!
Choose Your Ultramarathon Distance to Learn More:
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
