Sample training plans
Real plans from our engine for common situations, each starting next Monday. Open one to see every week and session, then build your own from the same answers and change whatever doesn’t fit you.
Running
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Marathon · 16 weeks · 4 run days
First marathon training plan: 16 weeks from 15 miles a week
A free 16-week first marathon plan for someone running about 15 miles a week on four days, with a gentle build, cutback weeks and a three-week taper.
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Marathon · 16 weeks · 5 run days
16-week marathon training plan from 25 miles a week
A free 16-week marathon plan for runners at about 25 miles a week on five days: tempo runs, intervals, a medium-long run and marathon-pace work late in the build.
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Marathon · 16 weeks · 3 run days
Marathon training plan with 3 run days a week and cross-training
A free 16-week marathon plan built on three key runs a week plus two cross-training sessions on the bike or elliptical. For runners whose legs prefer fewer run days.
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Marathon · 18 weeks · 4 run days
Marathon training plan for runners over 50 (18 weeks)
A free 18-week marathon plan for a runner in their fifties: a lighter week every third week, smaller weekly increases and room to recover after hard days.
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Marathon · 16 weeks · 5 run days
Hilly marathon training plan: 16 weeks with hill repeats
A free 16-week plan for a hilly marathon: hill repeats in place of flat intervals, hilly long runs and a steady build from 28 miles a week on five days.
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Half marathon · 12 weeks · 4 run days
12-week half marathon training plan
A free 12-week half marathon plan for a first-timer running about 15 miles a week on four days, with paces from a recent 5K and a two-week taper.
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Half marathon · 12 weeks · 3 run days
Half marathon training plan with 3 run days a week
A free 12-week half marathon plan on three runs a week plus two easy cross-training sessions. For runners who are short on time or want to go easy on their joints.
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Half marathon · 14 weeks · 4 run days
Beginner half marathon training plan from 10 miles a week
A free 14-week beginner half marathon plan starting at 10 miles a week, set by effort rather than pace, with a slow build and a lighter week every fourth week.
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Marathon · 16 weeks · 5 run days
Sub-4 marathon training plan from a 1:50 half marathon
A free 16-week plan for a sub-4-hour marathon, built from a 1:50 half marathon and 32 miles a week: tempo runs, intervals and marathon-pace sessions at about 9:07 a mile.
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Half marathon · 12 weeks · 4 run days
Sub-2 half marathon training plan from a 25-minute 5K
A free 12-week plan for a sub-2-hour half marathon, built from a 25-minute 5K and 20 miles a week on four days, with half-marathon-pace work at about 9:05 a mile.
Triathlon
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Olympic triathlon · 12 weeks · up to 7 h a week
First Olympic triathlon training plan on 7 hours a week
A free 12-week first Olympic-distance triathlon plan that fits in 7 hours a week: two swims, two rides and two or three runs, with bricks and cutback weeks.
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Ironman 70.3 · 20 weeks · up to 10 h a week
First Ironman 70.3 training plan for runners (20 weeks)
A free 20-week first half-Ironman plan for a runner who is new to swimming and cycling: run paces from a 1:50 half marathon, bike time that grows first, and bricks.
Cycling
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Century · 12 weeks · 3 rides a week
First century ride training plan from 3 rides a week
A free 12-week plan for a first 100-mile ride, built on three rides a week from about 4 hours: a long ride that grows most weeks, one faster ride, and an easy one.
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Gran fondo · 12 weeks · 4 rides a week
Gran fondo training plan with climbing (12 weeks)
A free 12-week gran fondo plan for a mountainous course: climbing repeats, long rides with plenty of climbing, and sweet-spot work in watts from your FTP.
None of these quite you? Build your own plan from your own training, schedule and race date.