Plans from 5 km to the marathon

The catalogue has running plans for 5 km, 10 km, the half marathon and the marathon, plus plans for the Wings for Life World Run and a week to return to training after an illness. Each plan has a level, beginner, advanced or pro, so you can start where you are.

Many goals come as a series. The “my first” plans take you from base to build to peak for your first 5 km, 10 km, half marathon or marathon; others focus on a new personal best. Several are written by Nils Goerke of NG TRNG, a former pro triathlete with eight starts in Hawaii.

• 5 km, 10 km, half marathon and marathon
• Beginner, advanced and pro levels
• Base, build and peak plans that follow on from each other

See the whole plan before you start

Every plan opens with its facts: how many weeks, hours per week, workouts per week and the longest workout. A chart shows the training time week by week, and you can open every week and every workout before you commit.

You can browse every plan in the app. Starting one needs a membership or the 2-week free trial.

Set to your race day

You choose how the plan sits in your calendar: it starts on a date, or it ends on your race day, so the taper lands where it should. You can pick your preferred days for running, and the preview shows conflicts with workouts you already have.

Plan workouts are normal workouts. Move one to another day when life gets in the way, and it moves on your watch too.

Every run on your watch

Targets are set as a share of your threshold pace, so the same plan fits a 35-minute and a 55-minute 10 km runner. Planned runs go to Garmin, COROS, Suunto, Wahoo, Hammerhead and intervals.icu. Finished runs come back on their own and are matched to the planned workout.

Watch your running improve

Progress shows your fitness, fatigue and form, your personal records from 400 m to the marathon, and race predictions for 5 km, 10 km, half marathon and marathon, shown as a range and based on your threshold pace and recent training.

Want more than a fixed plan? Adaptive planning builds your running weeks around your days and adjusts them to how you feel, with strength on the side if you like.