Compare plans
The hardest part of choosing a plan is seeing how they actually differ. Here's every plan side by side — time commitment, intensity, what you need before starting, and the biggest session you build up to.
| Plan | Distance | Level | Length | Time / week | Intensity | Start if you can… | Builds up to |
|---|---|---|---|---|---|---|---|
| Couch to 5K3 days / week | 5K | Beginner | 9 weeks | 1.5–2 hrs | Low | You can walk briskly for 30 minutes | 30-min continuous run (≈5K) |
| Base Building (4 Weeks)4 days / week | 5K | Beginner | 4 weeks | 2–3 hrs | Low | You can already jog 20–30 minutes | 40-min easy run |
| Hal Higdon — 5K Intermediate5 days / week | 5K | Intermediate | 8 weeks | 3–4 hrs | High | You can already run a 5K | Interval session (e.g. 5×1000m) + tempo runs |
| Bridge to 10K4 days / week | 10K | Intermediate | 6 weeks | 2.5–3.5 hrs | Moderate | You can comfortably run a 5K | 6-mile long run |
| Hal Higdon — 10K Intermediate5 days / week | 10K | Intermediate | 8 weeks | 3.5–4.5 hrs | High | You can comfortably run 30–40 minutes | Interval workout + 6-mile long run |
| Hal Higdon — Half Marathon Novice 14 days / week | Half Marathon | Beginner | 12 weeks | 3–4 hrs | Low | You can run ~3 miles continuously | 10-mile long run |
| Hal Higdon — Half Marathon Intermediate 15 days / week | Half Marathon | Intermediate | 12 weeks | 4.5–6 hrs | Moderate | You're running ~20 mpw with some long-run experience | 12-mile long run + race-pace runs |
| Hal Higdon — Marathon Novice 14 days / week | Marathon | Beginner | 18 weeks | 4–6 hrs | Moderate | You can run 3–6 miles comfortably | 20-mile long run |
| Hansons Marathon Method6 days / week | Marathon | Intermediate | 18 weeks | 6–8 hrs | High | You can run ~25 mpw and want a structured marathon build | 16-mile long run on cumulatively-tired legs |
| Pfitzinger 18/556 days / week | Marathon | Advanced | 18 weeks | 6–9 hrs | High | You're already running 30+ mpw with a 10+ mile long run | 20–22 mi long runs; 55 mpw peak weeks |