We have do-it-yourself training plans available from a variety of sources. We have training programs for walking and then also for the following distances for runners: 5K, 10K, Half-Marathon, and Marathon.

We don't presume to have any one-size-fits-all plan for our members. Study each of these training plans and find the one that's best for you.

Note: Do not begin any training program without consulting a doctor. We take no responsibility for the accuracy of the information below or the safety of any program listed.

Distances: Walking | 5K | 10K | Half-Marathon | Marathon

We don't presume to have any one-size-fits-all plan for our members. Study each of these training plans and find the one that's best for you. Some of them are very similar.

Walking

• Basic Walking Plan from Runner's World
• Runner's World 5K Walking Plan - 8 week plan to walking your first 5K race
• Hal Higdon's 10K Walkers Training Plan - "Who says you have to run to finish your first 10K?"
• Hal Higdon's Half-Marathon Walkers Training Plan

 

5K

• Runner's World Train for Your First 5K Plan
• Cool Running's Couch-to-5K Plan - For those completely new to running.
• Hal Higdon's 5K Novice Training Plan
• Runner's World Beginner 5K Plan
• Cool Running's Beginners 5K Plan - For runners who run 15 to 25 miles per week and expect to run the 5K in 24:00 or up. You should have at least six months of running experience.
• Hal Higdon's 5K Intermediate Training Plan
• Runner's World Intermediate 5K Plan
• Cool Running's Intermediate 5K Plan - For runners who run 25 to 50 miles per week and expect to run the 5K between 20:00 and 24:00 for men, or 22:00 and 26:00.
• Hal Higdon's 5K Advanced Training Plan
• Runner's World Advanced 5K Plan
• Cool Running's Advanced 5K Plan - For runners who run 40 to 60 miles per week and expect to run the 5K between 17:00 and 20:00 for men, or 19:00 and 22:00 for women.
• Cool Running's Competitive 5K Plan - For runners who run over 50 miles per week and expect to run the 5K under 17:00 for men, or 19:00 for women.
• Jeff Galloway's 5K Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.

 

10K

• Hal Higdon's 10K Novice Training Plan
• Runner's World Beginners 10K Plan - You've been running at least six months and maybe have done a 5-K or two. You run three to five miles three or four days a week.
• Cool Running's Beginners 10K Plan - For runners who run 15 to 25 miles per week and expect to run the 10K in 48:00 and up for men, or 54:00 and up for women. You should have at least six months of running experience.
• Hal Higdon's 10K Intermediate Training Plan
• Runner's World Intermediate 10K Plan - You've been running a year or more, done some 5-Ks, maybe even a 10-K. But you want to get faster.
• Cool Running's Intermediate 10K Plan - For runners who run 25 to 50 miles per week and expect to run the 10K between 40:00 and 48:00 for men, or 44:00 and 52:00.
• Hal Higdon's 10K Advanced Training Plan
• Runner's World Advanced 10K Plan - 6 week plan.
• Cool Running's Advanced 10K Plan - For runners who run 40 to 60 miles per week and expect to run the 10K between 34:00 and 40:00 for men, or 38:00 and 44:00 for women.
• Cool Running's Competitive 10K Plan - For runners who run over 50 miles per week and expect to run the 10K under 34:00 for men, or 38:00 for women.
• Jeff Galloway's 10K Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.

 

Half-Marathon

• Hal Higdon's Half-Marathon Novice Training Plan
• Runner's World Beginners Half-Marathon Plan - You've run for at least a year. You can run 5 miles at a time without distress, average 15 to 20 miles a week, and have finished a 5-K, perhaps even a 10-K.
  
  Cool Running's Beginners Half-Marathon Plan - For runners who currently run 15 to 25 miles per week and expect to run the half marathon in about 2 hours.
• Hal Higdon's Half-Marathon Intermediate Training Plan
• Runner's World Intermediate Half-Marathon Plan - You have been running consistently for several years, tried various kinds of speed training, average 25 to 30 miles a week, and may even have finished a half-marathon.
• Cool Running's Intermediate Half-Marathon Plan - For runners who curently run 25 to 50 miles per week and expect to run the half marathon in under 1:45:00.
• Hal Higdon's Half-Marathon Advanced Training Plan
• Runner's World Advanced Half-Marathon Plan - You've run and raced for many years. You've finished just about every distance--half-marathon and perhaps full marathon included--and have averaged 35-plus miles a week for at least the last 6 months.
• Cool Running's Advanced Half-Marathon Plan - For runners who currently run 40 to 60 miles per week and expect to run the half marathon in under 1:30:00.
• Cool Running's Competitive Half-Marathon Plan - For runners who currently run over 60 miles per week and expect to run the half marathon in under 1:20:00.
• Jeff Galloway's Half-Marathon Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.

Marathon

• Runner's World Marathon Plan - 12 week plan.
• Hal Higdon's Marathon Novice Training Plan
• Cool Running's Beginners Marathon Plan - For runners who currently run 15 to 25 miles per week and expect to run the marathon in about 4 hours for men, or 4:20 for women. You should have at least one year of running experience.
• Hal Higdon's Marathon Intermediate (I and II) Training Plans
• Cool Running's Intermediate Marathon Plan - For runners who currently run 25 to 50 miles per week and expect to run the marathon in under 3:30 for men, or 3:50 for women.
• Hal Higdon's Marathon Advanced (I and II) Training Plans
• Cool Running's Advanced Marathon Plan - For runners who currently run 40 to 60 miles per week and expect to run the marathon in under 3:00 for men, or 3:20 for women.
• Cool Running's Competitive Marathon Plan - For runners who currently run over 50 miles per week and expect to run the marathon in under 2:30 for men, or 2:50 for women.
• Jeff Galloway's Marathon Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.