Plans you can personalize with your own mileage and paces, then download as a PDF or Excel file.
A free 12-week half marathon training plan for 20–80 miles a week: 3–7 running days with 1 or 2 workouts, long runs up to 16 miles, Base weeks 1–4, Build weeks 5–8, Race-specific weeks 9–10, Taper weeks 11–12, and a Sunday race. Personalize it with your mileage and paces, then download it as a PDF or Excel file.
A free 12-week 5K training plan for 20–70 miles a week: 3–7 running days with 1 or 2 workouts, long runs up to 14 miles, Base weeks 1–4, Build weeks 5–8, Race-specific weeks 9–10, Taper weeks 11–12, and a Saturday race. Personalize it with your mileage and paces, then download it as a PDF or Excel file.
A free 14-week marathon training plan for 40–100 miles a week: 6–7 running days with 1 or 2 workouts, long runs up to 23 miles, Build weeks 1–5, Peak weeks 6–11, Taper weeks 12–14, and a Sunday race. Personalize it with your mileage and paces, then download it as a PDF or Excel file.