Race Programs
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Beginner 5k Plan
Level: Beginner (newbie runners, or runners with a 13-11 min/mile pace)
Duration: 8 weeks
Run: Treadmill and outdoor
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Beginner 5k Plan (Outdoor)
Level: Beginner (newbie runners, or runners with a 13-11 min/mile pace)
Duration: 8 weeks
Run: Outdoor running only
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Beginner 10k Plan
Level: Beginner (newbie runners, or runners with a 13-11 min/mile pace)
Duration: 8 weeks
Run: Treadmill and outdoor
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Beginner 10k Plan (Outdoor)
Level: Beginner (newbie runners, or runners with a 13-11 min/mile pace)
Duration: 8 weeks
Run: Outdoor running only
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Beginner Half Marathon Plan
Level: Beginner (some previous running experience)
Duration: 20 weeks
Run: Outdoor-based runs (can do on treadmill too) + weight training + mobility
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Beginner Marathon Plan
Level: Beginner
Duration: 20 weeks
Run: Outdoor-based runs (can do on treadmill as well) -
Intermediate 5k Plan
Level: Intermediate (12-9 min/mile pace, experience in some weight training)
Duration: 8 weeks
Run: Treadmill and outdoor
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Intermediate 5k Plan (Outdoor)
Level: Intermediate (12-9 min/mile pace, experience in some weight training)
Duration: 8 weeks
Run: Outdoor running only
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Intermediate 10k Plan
Level: Intermediate (12-9 min/mile pace, experience in some weight training)
Duration: 8 weeks
Run: Treadmill and outdoor
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Intermediate 10k Plan (Outdoor)
Level: Intermediate (12-9 min/mile pace, experience in some weight training)
Duration: 8 weeks
Run: Outdoor running only
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Intermediate Half Marathon Plan (Outdoor)
Level: Intermediate (weekly mileage should be around 15 miles per week for 2-3 weeks prior to starting this plan)
Duration: 10 weeks
Run: Outdoor running only
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Intermediate Half Marathon Program
Level: Intermediate (weekly mileage should be around 15 miles per week for 2-3 weeks prior to starting this plan)
Duration: 12 weeks
Run: Treadmill and outdoor running
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Tread/Out Marathon plan
Level: Intermediate (experience in weight training, half marathons, or running 15+ miles a week)
Duration: 16 weeks
Run: Treadmill and outdoor running
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Marathon Plan (Outdoor)
Level: Intermediate (experience in weight training, half marathons, or running 15+ miles a week)
Duration: 16 weeks
Run: Outdoor running
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50k Race Plan
Level: Intermediate (experience in weight training, marathons, or running 25+ miles a week)
Duration: 16 weeks
Run: Outdoor running (can do on a treadmill too), strength training, and mobility.
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7 Weeks To 10 Miles Plan
Level: Advanced
Duration: 7 weeks
Run: Outdoor
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Advanced Half Marathon
Level: Advanced
Duration: 12 weeks
Run: Outdoor-based runs (can do on treadmill too) + weight training + mobility