Pick a plan, then make it yours: your days, your dates, where you are now.
Set your volume, effort, session limits, and preferred long-run day.
Build toward your first or next 5K.
Develop endurance with controlled speed work.
Long-run endurance and sustained, controlled efforts.
A longer build with endurance sessions and a three-week taper.
Time on feet, easy long runs, and terrain practice.
Choose a distance from 5 to 50 km, with or without a race.
Develop speed for a new personal best.
A focused 5K build ending on your chosen Saturday.
Progress from short jogs and walking toward continuous easy running.
Rebuild from what you can comfortably do after time away.
Build confidence with run/walk sessions toward a first 5K.
An eight-week interval block with easy running, recovery days and guided four-minute efforts. Customize the intervals to train your way.
Keep a familiar running routine between bigger goals.
Rotate intervals, tempo, and progression sessions.
Increase comfortable time on feet with mostly easy running.
Running-only preparation with repeatable 1 km efforts. Add your gym training separately.
Build running fitness around demanding strength sessions.
Prepare for the 5K run leg. Swimming and cycling are planned separately.
Prepare for the 10K run leg around your other training.
Build endurance for the 21.1K run leg. This is a running-only plan.
Prepare for the marathon run leg alongside your swim and bike plan.
Rest after your event, then return with short, easy sessions.
Schedule a clinician-approved starting dose. Progression needs your weekly feedback.
Support an individually assessed return with easy run/walk sessions and symptom checks.