As you’re getting started running in the new year, maybe you’ve set some goals for yourself. Whether you made new year’s resolutions, you’re building on what you started last year, or you just decided that you want to try running, using a detailed training plan will help you meet your goals. Fortunately, you don’t have to reinvent the wheel here. We already have numerous training plans available for you to utilize right here on our website!
If you’re getting ready to run your first race or you’ve run countless races and want to improve your speed or distance, we’ve got you covered. The training programs range from “Run-Walk” to “Advanced” for 5k, 10k, Half Marathon, and Marathon distances. There’s a plan for everyone, no matter your current running ability.
Start on the right foot by selecting the right training plan for the new year. If you’ve set a lofty goal that won’t be easily achievable: great! Start small and build up to it. By starting with the right plan for your current fitness level, you will increase your chance of meeting your goals and minimize your chance of injury. Browse through the various plans to find the one that is best suited for you.
Finding the right training plans for the new year
5k (3.1 miles), 10-week training plans
If you want to complete your first race, a 5k is a good distance for an intro race. It will give you a good challenge, but it’s short enough that you can easily do a run-walk combo if you need to. By utilizing the Run-Walk Training Program, you will ease into running and form some good running habits. Whether you’re new to running or you’ve been running for a while, having healthy running habits will help keep your runs enjoyable and injury-free.
The Beginner 5k Training Plan helps new runners build up to running a 5k. If you can already run a mile or two at a time but you’ve never done more than that, this will be a good plan for you. By following this training program, you will build your endurance to continue running further.
The Intermediate 5k Training Plan is designed for runners who can already complete the 5k distance and want to improve their time. The number of training days and the running distance is similar to the beginner plan, but the pace increases. The run time and intensity increases as the training progresses, leaving you ready to improve your speed in your next 5k.
The Advanced 5k Training Plan is designed for runners who are focusing on speed over distance. This plan is geared toward runners who have already run several 5k races and want to improve their speed and performance. The training program will have you running five days per week with a mix of distance and speed workouts.
10k (6.2 miles), 10-week training plans
The Run-Walk 10k Training Plan is meant for people who would like to complete a 10k but might not be able to run the whole thing. This is perfect for people who can already run a 5k and would like to build to something bigger. The run-walk intervals are perfect for new runners and runners who want to minimize their chance of injury.
The Beginner 10k Training Plan is designed for runners who already run 3-4 times per week for 30-40 minutes each time. This plan builds endurance and fitness, helping you increase your distance to complete a 10k run. This plan also includes two optional cross-training days each week to help you build other muscle groups and have fun participating in other workouts as well.
The Intermediate 10k Training Plan is perfect for runners who have already completed a 10k and want to improve their time. The plan is similar to the beginner plan but has a heavier emphasis on distance and stamina. The Intermediate 10k plan features more speed workouts and cross-training days to develop your muscle groups and help you run faster.
The Advanced 10k Training Plan is meant for runners who have already completed several 10k races and want to improve their speed. It can also be beneficial for seasoned 5k runners who want to jump up to a 10k and maintain their 5k pace. This plan focuses on endurance and speed work with some optional (but highly recommended) cross-training. You can expect higher mileage days and workouts six days per week.
Half Marathon (13.1 miles), 12-week training plans
If you have set a goal to run your first half marathon this year, the Beginner Half Marathon Training Plan is a great place to start. The first week begins with a 4-mile run, and it builds from there. This training plan focuses on building stamina and strength that will allow you to complete your first half marathon. If you’re not at a point yet where you can run four miles, consider starting with one of the 5k or 10k training plans and building to the half marathon training plan.
The Intermediate Half Marathon Training Plan is designed for runners who already run 3-5 times per week for 45-60 minutes each time. This plan is recommended for people who have already run a half marathon in the past year and want to improve their time or for people who have run several 10k races in the past year and want to jump to the half marathon distance.
The Advanced Half Marathon Training Plan is best for seasoned half marathon runners who want to improve their overall performance. Weekly run distances start with a 9-mile long-distance run during the first week and build from there. The weekly workout plans include long-distance runs, speed workouts, and cross-training. This training plan is great for people who are already comfortable running for 45-90 minutes at a time and want to move to the next level.
Marathon (26.2 miles), 20-week training plans
If you have set a goal to run your first full marathon this year, consider the Beginner Marathon Training Plan. It’s perfect for runners who already run 3-4 times each week for 40-50 minutes each time and want to increase their mileage. If you don’t run that much yet, start with one of the half marathon or 10k plans to increase your fitness level. By steadily building your endurance, you’ll minimize your chance of injury and have a better race.
The Intermediate Marathon Training Plan is designed for runners who have already completed a half marathon or full marathon within the past year and want to improve their performance. This plan focuses on long-distance runs to build endurance. It also includes cross-training days to improve your overall fitness and stamina levels as well as develop lesser-used muscle groups.
If you consider yourself to be a seasoned half marathon or marathon runner and you want to improve your performance, choose the Advanced Marathon Training Plan. This plan utilizes a combination of long-distance runs, tempo runs, speedwork, and cross-training to help you improve your overall performance by race day.