Training for your race

Train for your marathon, half marathon, 10K or 5K with our training resources.

 
 

Check out our St. Jude Heroes training plans:

Marathon  |  Half-Marathon  |  10K |  5K

 
 

National St. Jude Heroes Coaches

Have training or race day questions? Email our National St. Jude Heroes Coaches at heroescoachingteam@alsac.stjude.org!

 
Heroes coach Denise
 

Coach Denise

Coach Denise from Run for Change is a certified running coach and our national St. Jude Heroes Coach.  Her running resume includes completing well over 125 marathons, she’s an Abbott World Marathon Major Six Star Finisher, twice over, she’s qualified for the Boston Marathon over 30 times, a seven continents club finisher, a 100-mile ultra marathon finisher, Everest Marathon finisher and the list goes on and on.  There is a reason why they call her the marathon whisperer – because she truly believes anyone can run 26.2. 

 
 

Marathon training schedule

Download training plan

 

Marathon training plan overview

There are marathon training plans available for all ability and experience levels. We’ve laid out plans for three different levels: Beginner, Intermediate and Advanced. Although our training programs can be used by varying levels, we recommend you have some prior running experience and run the mileage at your own pace.

Before you dive in, there are a few things you should know:

  • Our plans have your long run on Saturdays, but you can choose any day that works for you, as long as you're consistent. Long runs build the physical and mental stamina to cover the miles on race day. 
  • Your midweek runs should be done at a pace at which you could carry on a conversation and should not put cardio stress on the body.
  • Your tempo run pace should be 30 - 45 seconds faster than your marathon pace and will make your marathon pace feel easier.
  • Rest days mean rest. Recovery time is vital to increasing your strength and stamina.
  • Cross-training can be any low-impact, non-running workouts (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use this day to recover. 
 

  1. Sort By:

     Weeks Until Race Monday Tuesday Wednesday Thursday  Friday Saturday Sunday
    Total Weekly Milage
    Week 21 Easy Pace: 2 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2 miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 10
    Week 20 Easy Pace: 2 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5 miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 12.5
    Week 19 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 14
    Week 18 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5 miles
    Can also strength train    		 Easy Pace: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 15.5
    Week 17 Easy Pace: 2 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2 miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 10
    Week 16 Easy Pace: 3 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles
    Can also strength train    		 Easy Pace: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 18
    Week 15 Easy Pace: 4 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 4 miles
    Can also strength train    		 Easy Pace: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 21
    Week 14 Easy Pace: 4 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 4 miles
    Can also strength train    		 Easy Pace: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 23
    Week 13 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 4 miles
    Can also strength train    		 Easy Pace: 3 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 17
    Week 12 Easy Pace: 5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 5 miles
    Can also strength train    		 Easy Pace: 5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 12 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 27
    Week 11 Easy Pace: 6 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 6 miles
    Can also strength train    		 Easy Pace: 5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 13 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 30
    Week 10 Easy Pace: 7 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles
    Can also strength train    		 Easy Pace: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 14 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 34
    Week 9 Easy Pace: 5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 5 miles
    Can also strength train    		 Easy Pace: 5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 25
    Week 8 Easy Pace: 7 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles
    Can also strength train    		 Easy Pace: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 15 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 36
    Week 7 Easy Pace: 8 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 8 miles
    Can also strength train    		 Easy Pace: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 17 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 40
    Week 6 Easy Pace: 8.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 8.5 miles
    Can also strength train    		 Easy Pace: 8.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 18 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 43.5
    Week 5 Easy Pace: 7 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles
    Can also strength train    		 Easy Pace: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 32
    Week 4 Easy Pace: 9 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 9 miles
    Can also strength train    		 Easy Pace: 9 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 20 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 47
    Week 3 Easy Pace: 6 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 6 miles, Can also strength train Easy Pace: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 28
    Week 2 Easy Pace: 6 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 6 miles
    Can also strength train    		 Easy Pace: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 26
    Week 1 Easy Pace: 4 miles Easy Pace: 4 miles Easy Pace: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Easy Pace/Shakeout: 2.62 miles RACE DAY: 26.2 miles Easy Jog/Walk:
    10-15 minutes to help prevent muscles from getting tight    		 40.8

  2. For more advanced marathon training

    If this isn't your first marathon and you're looking to improve your performance, add a 6-week training build before starting our 21-week plan.

    You should begin this program with at least six weeks of consistent base-building of 25+ miles per week.

    Sort By:

    Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage
    Week 21
    Easy Pace:     4 miles    		 Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    1 mile repeat1 mile easy cool down
         		 Easy Pace: 4 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 20
    Week 20 Easy Pace: 5 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    4 x 1/4 mile repeats
    1 mile easy cool down    		 Easy Pace: 5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 8 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 23
    Week 19 Easy Pace: 4 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    2 x 1/2 mile repeats
    1 mile easy cool down    		 Easy Pace: 4 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 18
    Week 18 Easy Pace: 6 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    1/4 mile repeat
    1/2 mile repeat
    1/4 mile repeat
    1 mile easy cool down    		 Easy Pace: 6 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 9 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 26
    Week 17 Easy Pace: 7 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    3 mile easy warm
    6 x 1/4 mile repeats
    1.5 mile easy cool down    		 Easy Pace: 7 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 10 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 30
    Week 16 Easy Pace: 8 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    3 x 1/2 mile repeats
    1.5 mile easy cool down    		 Easy Pace: 8 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 11 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 34
    Week 15 Easy Pace: 6 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    1/2 mile repeat
    1 mile repeat
    1/2 mile repeat
    1 mile easy cool down    		 Easy Pace: 6 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 26
    Week 14 Easy Pace: 8.5 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    8 x 1/4 mile repeats
    2 mile easy cool down    		 Easy Pace: 8.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 12 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 37
    Week 13 Easy Pace: 9 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    5 mile easy warm
    4 x 1/2 mile repeats
    2 mile easy cool down    		 Easy Pace: 9 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 13 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 40
    Week 12 Easy Pace: 10 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    6 mile easy warm
    1/4 mile repeat
    1/2 mile repeat
    1 mile repeat
    1/2 mile repeat
    1/4 mile repeat
    2 mile easy cool down    		 Easy Pace: 10 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 14 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 44
    Week 11 Easy Pace: 7 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    2 mile repeat
    2 mile easy cool down    		 Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 31
    Week 10 Easy Pace: 11 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    6 mile easy warm
    10 x 1/4 mile repeats
    1.5 mile easy cool down    		 Easy Pace: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 15 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 47
    Week 9 Easy Pace: 11 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    6 mile easy warm
    5 x 1/2 mile repeats
    1.5 mile easy cool down    		 Easy Pace: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 16 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 48
    Week 8 Easy Pace: 12 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    5 mile easy warm
    3 by 1 mile repeat
    2 mile easy cool down    		 Easy Pace: 12 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 18 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 52
    Week 7 Easy Pace: 7 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    12 x 1/4 mile repeats
    1 mile easy cool down    		 Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 32
    Week 6 Easy Pace: 11.5 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 11.5 miles Easy Pace: 11.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 20 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 54.5
    Week 5 Easy Pace: 7 miles Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    4 mile easy warm
    2 by 1 mile repeats
    2 mile easy cool down    		 Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 32
    Week 4 Easy Pace: 12 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 12 miles Easy Pace: 12 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 22 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 58
    Week 3 Easy Pace: 8 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track:
    5 mile easy warm
    2 x 1/2 mile repeats
    1 mile easy cool down    		 Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 33
    Week 2 Easy Pace: 8 miles, Can also strength train Cross Training: Bike, Pilates, Yoga, Swim, Walk Track:
    5 mile easy warm
    4 x 1/4 mile repeats
    1 mile easy cool down    		 Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates 31
    Week 1 Easy Pace: 5 miles Easy Pace: 5 miles Track:
    3 mile easy warm
    1 mile repeat
    1 mile easy cool down    		 Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Easy Pace/Shakeout: 2.62 miles RACE DAY: 26.2 miles Easy Jog/Walk: 10-15 minutes, to help prevent muscles from getting tight 43.8

  3. Sort By:

    Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage
    Week 21 Tempo Run: 2 miles easy pace, 1 mile fast, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 1 mile repeat, 1 mile easy cool down; 1 mile repeat is faster than 5K pace Easy Pace: 4 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Easy Pace: 3 miles 23
    Week 20 Tempo Run: 2 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 4 x 1/4 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 8 miles Easy Pace: 3 miles 26
    Week 19 Tempo Run: 2 miles easy pace, 1 miles fast, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 2 x 1/2 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 4 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 5 miles Easy Pace: 3 miles 21
    Week 18 Tempo Run: 3 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down; 1-3 minute rest in place between each repeat Easy Pace: 6 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 9 miles Easy Pace: 3 miles 29
    Week 17 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 3 mile easy warm, 6 x 1/4 mile repeats, 1.5 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 7 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 10 miles Easy Pace: 4 miles 34
    Week 16 Tempo Run: 4 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 3 x 1/2 mile repeats, 1.5 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 8 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 11 miles Easy Pace: 4 miles 38
    Week 15 Tempo Run: 3 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 1/2 mile repeat, 1 mile repeat, 1/2 mile repeat, 1 mile easy cool down; 1-3 minute rest in place after each 1/2 mile repeat, 2-3 minute rest in place after mile repeat Easy Pace: 6 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 7 miles Easy Pace: 4 miles 30
    Week 14 Tempo Run: 3 miles easy pace, 4 miles progressively getting faster each mile, 1.5 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 8 x 1/4 mile repeats, 2 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 8.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 12 miles Easy Pace: 4 miles 41
    Week 13 Tempo Run: 4 miles easy pace, 4 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 5 mile easy warm, 4 x 1/2 mile repeats, 2 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 9 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 13 miles Easy Pace: 4 miles 44
    Week 12 Tempo Run: 4 miles easy pace, 5 miles progressively getting faster each mile, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 6 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 2 mile easy cool down; 1-3 minute rest in place after each 1/2 mile & 1/4 mile repeat, 2-3 minute rest in place after mile repeat Easy Pace: 10 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 14 miles Easy Pace: 4 miles 48
    Week 11 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 2 mile repeat, 2 mile easy cool down; 2 mile repeat is faster than 5K pace Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Easy Pace: 4 miles 35
    Week 10 Tempo Run: 4 miles easy pace, 6 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 6 mile easy warm, 10 x 1/4 mile repeats, 1.5 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 15 miles Easy Pace: 5 miles 52
    Week 9 Tempo Run: 4 miles easy pace, 6 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 6 mile easy warm, 5 x 1/2 mile repeats, 1.5 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 17 miles Easy Pace: 5 miles 54
    Week 8 Tempo Run: 4 miles easy pace, 7 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 5 mile easy warm, 3 by 1 mile repeat, 2 mile easy cool down; 2-3 minute rest in place after each 1 mile repeat Easy Pace: 12 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 19 miles Easy Pace: 5 miles 58
    Week 7 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 12 x 1/4 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Easy Pace: 3 miles 35
    Week 6 Easy Pace: 11.5 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 11.5 miles Easy Pace: 11.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 22 miles Easy Pace: 3 miles 59.5
    Week 5 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster, 1 mile easy; Or run all mileage at easy pace Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 4 mile easy warm, 2 by 1 mile repeats, 2 mile easy cool down; 2-3 minute rest in place after each 1 mile repeat Easy Pace: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Easy Pace: 3 miles 35
    Week 4 Easy Pace: 12 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 12 miles Easy Pace: 12 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 22 miles Easy Pace: 3 miles 61
    Week 3 Easy Pace: 8 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 5 mile easy warm, 2 x 1/2 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Easy Pace: 3 miles 36
    Week 2 Easy Pace: 8 miles, Can also strength train Cross Training: Bike, Pilates, Yoga, Swim, Walk; Can also strength train but don't strength train legs Track: 5 mile easy warm, 4 x 1/4 mile repeats, 1 mile easy cool down; 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 31
    Week 1 Easy Pace: 5 miles Easy Pace: 5 miles Track: 3 mile easy warm, 1 mile repeat, 1 mile easy cool down; 1 mile repeat is faster than 5K pace Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Easy Pace/Shakeout: 2.62 miles RACE DAY: 26.2 miles Easy Jog/Walk: 10-15 minutes, to help prevent muscles from getting tight 43.8
 
 

Half marathon training schedule

Download training plan

 

Half marathon training plan overview

The following training plan will help you work up to running a half marathon in approximately 14 weeks. Here are some things to note before you review our half marathon training schedule:

  • Our plan has your long run on Saturdays, but you can do your long run any day of the week that works best for you, as long as you're consistent. Long runs build the physical and mental stamina to cover the miles on race day.
  • Your midweek runs should be done at a pace that feels easy to you (a pace at which you can carry on a conversation). Easy runs burn calories and build mileage but should not put cardio stress on the body.
  • Rest days mean rest. Recovery time is vital to increasing your strength and stamina.
  • Cross-training workouts can be any low-impact, non-running activity (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use your cross-training day to recover.
  • Run the mileage at your pace for each day leading up to the race.
 
  1.  Weeks Until Race Monday Tuesday Wednesday Thursday  Friday Saturday Sunday
    Total Weekly Milage
    Week 14 Easy Pace: 2 miles
    Can also strength train    		 Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2 miles
    Can also strength train    		 Easy Pace: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 9
    Week 13 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5 miles
    Can also strength train    		 Easy Pace: 2.5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 12.5
    Week 12 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat
    1 mile easy cool down, 1 mile repeat is faster than 5K pace    		 Easy Pace: 2.5 miles
    Can also strength train    		 Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Long Run: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 15
    Week 11 Easy Pace: 3.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 4 by 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 3.5 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 18
    Week 10 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 3 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 13
    Week 9 Easy Pace: 4.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each repeat Easy Pace: 4.5 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 22
    Week 8 Easy Pace: 5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 6 x 1/4 mile repeats, 1.5 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 5 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 25
    Week 7 Easy Pace: 6 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 3 x 1/2 mile repeats, 1.5 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 6 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 28
    Week 6 Easy Pace: 4 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 1/2 mile repeat, 1 mile repeat, 1/2 mile repeat, 1.5 mile easy cool down, 1-3 minute rest in place after each 1/2 mile repeat, 2-3 minute rest in place after mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 21
    Week 5 Easy Pace: 7 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 8 x 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 7 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 30
    Week 4 Easy Pace: 4 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 4 x 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 22
    Week 3 Easy Pace: 8.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 8 miles, Can also strength train Easy Pace: 8.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 36
    Week 2 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles
    Can also strength train    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 16
    Week 1 Easy Pace: 3 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles Easy Pace: 3 miles,
    Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 13.1 miles Easy Jog/Walk:
    10-15 minutes to help prevent muscles from getting tight    		 22.1

  2. For more advanced half marathon training

    Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage
    Week 14 Tempo Run: 1 mile easy pace, 1 mile fast, 1 mile easy, or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 12
    Week 13 Tempo Run: 1 mile easy pace, 4 miles fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 4 miles, Can also strength train Easy Pace: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 15
    Week 12 Tempo Run: 1.5 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 17.5
    Week 11 Tempo Run: 2 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 4 by 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 20
    Week 10 Tempo Run: 1.5 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 3.5 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 16
    Week 9 Tempo Run: 2 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each repeat Easy Pace: 5 miles
    Can also strength trainz    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 24
    Week 8 Tempo Run: 3 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 8 x 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 5.5 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 27.5
    Week 7 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 7 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 10 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 31
    Week 6 Tempo Run: 2 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 1/2 mile repeat, 1 mile repeat, 1/2 mile repeat, 1.5 mile easy cool down, 1-3 minute rest in place after each 1/2 mile repeat, 2-3 minute rest in place after mile repeat Easy Pace: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 26
    Week 5 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles Easy Pace:7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 32
    Week 4 Tempo Run: 2 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 4 x 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 24
    Week 3 Tempo Run: 3.5 miles easy pace, 4 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 8 miles Easy Pace: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 11 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 36
    Week 2 Easy Pace: 4 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 4 mile easy warm, 4 x 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 20
    Week 1 Easy Pace: 3 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 13.1 miles Easy Jog/Walk: 10-15 minutes, to help prevent muscles from getting tight 23.1
 
 

10K training schedules

Download training plan

 

10K training plan overview

A 10K is one of the most popular race distances in the world. Whether you’re just starting out or are an experienced runner, training is essential. We’ve laid out 10K training plans for both beginner and intermediate runners.

Leading up to race day, here are a few things to keep in mind: 

  • Our plans have your long runs on Saturdays, but you can choose whichever day of the week works best for you, as long as you stay consistent.
  • Your midweek runs should be done at a pace that feels easy to you. Easy runs burn calories and build mileage but should not put cardio stress on the body.
  • Rest days mean rest. Recovery time is vital to increasing your strength and stamina.
  • Cross-training can be any low-impact, non-running workouts (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use your cross-training day to recover.
 
  1.  Weeks Until Race Monday Tuesday Wednesday Thursday  Friday Saturday Sunday
    Total Weekly Milage
    Week 12 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Run, Walk or Run/Walk: 1.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 6.5
    Week 11 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Run, Walk or Run/Walk: 1.5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 7
    Week 10 Run, Walk or Run/Walk: 1 mile; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 1.5 miles; Can also strength train Run, Walk or Run/Walk: 1.5 miles Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Run, Walk or Run/Walk: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 5.5
    Week 9 Run, Walk or Run/Walk: 2 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 2 miles; Can also strength train Run, Walk or Run/Walk: 2 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 8.5
    Week 8 Run, Walk or Run/Walk: 2.5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 2.5 miles; Can also strength train Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 10.5
    Week 7 Run, Walk or Run/Walk: 3 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 3 miles; Can also strength train Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 12
    Week 6 Run, Walk or Run/Walk: 2.5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 2.5 miles; Can also strength train Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 10.5
    Week 5 Run, Walk or Run/Walk: 3.5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 3.5 miles; Can also strength train Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 4.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 14.5
    Week 4 Run, Walk or Run/Walk: 4 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 4 miles; Can also strength train Run, Walk or Run/Walk: 4 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 17
    Week 3 Run, Walk or Run/Walk: 5 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 5 miles; Can also strength train Run, Walk or Run/Walk: 4.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 7 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 21.5
    Week 2 Run, Walk or Run/Walk: 3 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 3 miles; Can also strength train Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 3 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 12
    Week 1 Run, Walk or Run/Walk: 3 miles; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 3 miles; Can also strength train Run, Walk or Run/Walk: 2.5 miles Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 6.2 miles Easy jog/Walk: 10-15 minutes; To help prevent muscles from getting tight 14.7
  2. Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage
    Week 12 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles
    Can also strength train    		 Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 12
    Week 11 Tempo Run: 1 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 13
    Week 10 Easy Pace: 2.5 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 1 mile easy warm, 4 by 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 2.5 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 2.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 10.5
    Week 9 Tempo Run: 2 miles easy pace, 1 mile fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 15
    Week 8 Tempo Run: 1 mile easy pace, 2 miles fast, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1/4 mile repeat, 1/2 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile and 1/4 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 5.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 17.5
    Week 7 Tempo Run: 1.5 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 6 by 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile and 1/4 mile repeat Easy Pace: 4 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 19
    Week 6 Easy Pace: 3 miles
    Can also strength train    		 Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles Easy Pace: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 12
    Week 5 Tempo Run: 2 miles easy pace, 2 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2.5 mile easy warm, 3 x 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 22
    Week 4 Tempo Run: 2 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 3 mile easy warm, 8 x 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 25.5
    Week 3 Tempo Run: 3 miles easy pace, 3 miles progressively getting faster each mile, 1 mile easy, Or run all mileage at easy pace Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 7 miles Easy Pace: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 9 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 29
    Week 2 Easy Pace: 3 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles
    Can also strength train    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 15
    Week 1 Easy Pace: 4 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk

     

    Easy Pace: 4 miles

    		 Easy Pace: 4 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 6.2 miles Easy Jog/Walk: 10-15 minutes, to help prevent muscles from getting tight 18.2
 
 

5K training schedules

Download training plan

 

5K training plan overview

If you’re new to road races, completing a 5K can be an attainable and satisfying goal. For those with more experience, a 5K can help you keep healthy running habits, offer new challenges and train for longer race distances.

  • Our plan has your long run on Saturdays, but you can do your long run any day of the week that works best for you, as long as you're consistent. Long runs build the physical and mental stamina to cover the miles on race day.
  • Your midweek runs should be done at a pace that feels easy to you (a pace at which you can carry on a conversation). Easy runs burn calories and build mileage but should not put cardio stress on the body.
  • Rest days mean rest. Recovery time is vital to increasing your strength and stamina.
  • Cross-training can be any low-impact, non-running workouts (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use your cross-training day to recover.
 
  1.  Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Week 12 Run, Walk or Run/Walk: 15 minutes; Can also strength train Cross Train:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 15 minutes; Can also strength train Run, Walk or Run/Walk: 15 minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 20 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 11 Run, Walk or Run/Walk: 15 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 15 minutes; Can also strength train Run, Walk or Run/Walk: 15 minutes; Can also strength train Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Run, Walk or Run/Walk: 20 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 10 Run, Walk or Run/Walk: 15 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 15 minutes; Can also strength train Run, Walk or Run/Walk: 15 minutes; Can also strength train Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Run, Walk or Run/Walk: 15 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 9 Run, Walk or Run/Walk: 20 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 20 minutes; Can also strength train Run, Walk or Run/Walk: 20 minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 25 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 8 Run, Walk or Run/Walk: 20 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 25 minutes; Can also strength train Run, Walk or Run/Walk: 20 minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 30 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 7 Run, Walk or Run/Walk: 25 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 25 minutes; Can also strength train Run, Walk or Run/Walk: 25 minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 35 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 6 Run, Walk or Run/Walk: 20 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 20 minutes; Can also strength train Run, Walk or Run/Walk: 20 minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 30 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 5 Run, Walk or Run/Walk: 30 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 30 minutes; Can also strength train Run, Walk or Run/Walk: 30 minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 45 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 4 Run, Walk or Run/Walk: 40 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 40 minutes; Can also strength train Run, Walk or Run/Walk: 40 minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 60 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 3 Run, Walk or Run/Walk: 45 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 45 minutes; Can also strength train Run, Walk or Run/Walk: 45 minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 75 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 2 Run, Walk or Run/Walk: 25 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 25 minutes; Can also strength train Run, Walk or Run/Walk: 25minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 Run, Walk or Run/Walk: 30 minutes Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates
    Week 1 Run, Walk or Run/Walk: 20 minutes; Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Run, Walk or Run/Walk: 20 minutes; Can also strength train Run, Walk or Run/Walk: 20minutes; Can also strength train Rest or Easy Cross Train:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 3.1 miles Easy jog/Walk: 10-15 minutes; To help prevent muscles from getting tight
  2. Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage
    Week 12 Easy Pace: 2.5 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5 miles
    Can also strength train    		 Easy Pace: 2.5 miles
    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 10.5
    Week 11 Easy Pace: 3 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 3 miles
    Can also strength train    		 Easy Pace: 3 miles
    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 12
    Week 10 Easy Pace: 2.5 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 2.5 miles
    Can also strength train    		 Easy Pace: 2.5 miles
    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 2.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 10
    Week 9 Easy Pace: 3.5 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 1.5 mile easy warm up, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles,
    Can also strength train
    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 14
    Week 8 Easy Pace: 3.5 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 1.5 mile easy warm up, 4 by 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 3.5 miles
    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 15
    Week 7 Easy Pace: 4 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2 mile easy warm up, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 3.5 miles
    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 16.5
    Week 6 Easy Pace: 3.5 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 1.5 mile easy warm up, 1/4 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile & 1/4 mile repeat Easy Pace: 3.5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 13.5
    Week 5 Easy Pace: 5 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 1.5 mile easy warm up, 6 by 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 4 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 6 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 19
    Week 4 Easy Pace: 5 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 2.5 mile easy warm up, 3 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 7 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 22
    Week 3 Easy Pace: 6 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Easy Pace: 6 miles Easy Pace: 5 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 8 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 25
    Week 2 Easy Pace: 3.5 miles, Can also strength train Cross Training:
    Bike, Pilates, Yoga, Swim, Walk    		 Track: 1.5 mile easy warm up, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3.5 miles
    		 Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 Long Run: 4 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 14.5
    Week 1 Easy Pace: 3 miles Cross Training:
    Bike, Pilates, Yoga, Swim, Walk

     

    Easy Pace: 3 miles

    		 Easy Pace: 3 miles Rest or Cross Training:
    Yoga, Swim, Walk, Pilates    		 RACE DAY: 3.1 miles Easy Jog/Walk: 10-15 minutes 12.1
 
 

Questions? Email us at heroescoachingteam@stjude.org.

 
 

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