| Difficulty (1-5) | 1 |
| Commitment | ~3 hrs/week |
| Goal | Prepare for other plans |
| Running Exp. Req.? | No |
| Racing Exp. Req.? | No |
| Duration | 4 weeks |
This plan was designed by RunVassar to help you establish a nearly-daily exercise routine. Routine is the most important part of making exercise easy and enjoyable. Finding a time each day when you're available to work out is key. Use this plan to find that time before beginning one of our other plans.
| Difficulty (1-5) | 1 |
| Commitment | ~2 hrs/week |
| Goal | Run 3 miles |
| Running Exp. Req.? | No |
| Racing Exp. Req.? | No |
| Duration | 10-12 weeks |
The beginner plan is designed for those who have never run before, or who haven't run in several years. The plan begins gently with two full weeks of walking. Running is then gradually introduced to replace walking. The plan never requires more than four days a week of training, and is ideal for those who can't commit too much time.
| Difficulty (1-5) | 1 |
| Commitment | ~3 hrs/week |
| Goal | Run 30 min |
| Running Exp. Req.? | No |
| Racing Exp. Req.? | No |
| Duration | 5 weeks |
Coach Hadfield's plan, featured in Shape magazine's October 2007 issue, is taken from her book, Running For Mortals. The plan is similar to Coates' Beginner Plan, but requires a 6 day per week commitment, which is preferable to some routine-oriented individuals.
| Difficulty (1-5) | 1 |
| Commitment | ~1:45/week |
| Goal | 5k Race |
| Running Exp. Req.? | No |
| Racing Exp. Req.? | No |
| Duration | 5 weeks |
Jeff Galloway's 5k Beginner Plan leads those who have never run or haven't run in some time to a 5k race in just 5 short weeks with minimal commitment. Inexperienced runners will find this plan fairly easy, as runs do not exceed 30 minutes. This plan is designed for those runners who have never raced before, and could be a good springboard on the way to a 10k or even a marathon.
| Difficulty (1-5) | 3 |
| Commitment | ~2 hrs/week |
| Goal | 5k Race |
| Running Exp. Req.? | Yes |
| Racing Exp. Req.? | No |
| Duration | 5 weeks |
Much like Jeff Galloway's Beginner Plan, Carmichael's Intermediate Plan prepares a runner for a 5k PR (personal record) in just 5 weeks. This plan is significantly more intense than the Beginner Plan, and should not be used by a completely inexperienced runner. But if you can run 30 minutes without stopping, and are looking for your first race, this might be the plan for you.
| Difficulty (1-5) | 4 |
| Commitment | ~9 hrs/week |
| Goal | 5k PR |
| Running Exp. Req.? | Yes |
| Racing Exp. Req.? | Yes |
| Duration | 6 weeks |
This program, developed by RunVassar's coaches, is an alternative for runners who have had some experience with competitive running. This plan is NOT designed to start from scratch. Runners should build mileage for at least four weeks before attempting this six week plan.
| Difficulty (1-5) | 3 |
| Commitment | ~5.5 hrs/wk |
| Goal | 13.1 mi race |
| Running Exp. Req.? | Yes |
| Racing Exp. Req.? | No |
| Duration | 10 weeks |
Ryan Hall's Beginner half-marathon plan is loosely based off the training program that lead him to crush the American record at the distance. The plan requires significant running experience, and should be preceded by one of our shorter-distance plans.
| Difficulty (1-5) | 2 |
| Commitment | ~6-10 hrs/wk |
| Goal | First marathon |
| Running Exp. Req.? | Yes |
| Racing Exp. Req.? | No |
| Duration | 16 weeks |
This plan, designed by the executive director of the Twin Cities Marathon, is made for the beginner who is looking simply to finish the marathon, rather than for a specific time.