Training plans
Compare complete schedules and trusted training methods by distance and experience level.
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4 plans · Clear filters
Beginner
Couch to 5K
The classic 9-week walk/run program that takes a non-runner from the couch to running 5K (30 minutes) continuously.
9 weeks / 3 days a week
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Beginner
Base Building (4 Weeks)
A 4-week aerobic base block for new-ish runners: build consistent easy miles and one cross-train day before targeting a race.
4 weeks / 4 days a week
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Beginner
Hal Higdon — Half Marathon Novice 1
The classic 'finish your first half' plan: 12 weeks, no speedwork, just steadily building your long run to race-ready.
12 weeks / 4 days a week
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Beginner
Hal Higdon — Marathon Novice 1
The go-to first-marathon plan: 18 weeks, four runs a week, long runs marching up to 20 miles. Finish-focused, no speedwork.
18 weeks / 4 days a week
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