10K
Length: 8 weeks
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 2 strength train days, 2 rest or cross-train days
Sample Workout: 30-minute run/walk + strength training
Recommended Experience: None! New runners can tackle this plan. It’s also great for those who have been running for three months and are ready to do their first race.
Length: 8 weeks
Weekly Schedule: 3 total run/walk days (1 race rehearsal, 1 speed workout, 1 long run), 2 strength train days, 3 rest or cross-train days
Sample Workout: 8 x 400-meter repeats
Recommended Experience: For an experienced runner, who has done 10Ks and/or half marathons or marathons, and wants to use the run/walk method to get faster.
Length: 6 weeks
Weekly Schedule: 5 days running (2 easy days, 1 speedwork, 1 long run) and 2 days rest or cross-train
Sample Workout: 2-mile warmup at an easy pace, 6 repeats of 90-second intervals at race pace, 2-mile cool down.
Recommended Experience: For the runner used to exercising at least 4 days a week and can complete 4 miles in one run. This plan peaks at 23 miles per week with an 8-mile long run.
Length: 6 weeks
Weekly Schedule: 5 days running (2-3 easy days, 1-2 speedwork, 1 long run) and 2 days rest
Sample Workout: 1 interval of 1200 meters, 1 interval at 800 meters, 2 intervals at 400 meters, 2 intervals at 200 meters, and 4 intervals at 100 meters. Run each slightly faster than goal race pace, except the 100 meter intervals—ramp up to 90 percent effort for 5 seconds during each.
Recommended Experience: For a runner that’s been consistently running and is capable of running at least 6 miles in one workout. This plan peaks at 30 miles per week with a 10-mile long run.
Length: 6 weeks
Weekly Schedule: 5 days running (2 easy days, 2 speedwork, 1 long run) and 2 days rest
Sample Workout: 2 intervals of 1200 meters, 1 interval at 800 meters, 1 interval at 400 meters, 1 interval at 200 meters, 6 intervals at 100 meters. Complete each at slightly faster than goal race pace except for the strides, which should max at 90 percent effort.
Recommended Experience: For the regular runner looking to build speed and strength. This plan peaks at 40 miles per week with a 14-mile long run.