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Half Marathon & 5K Training Programs
Welcome to the Training Page of our website where we are here to help you with all of your training needs.

Download one of our training schedules to guide you through months of training. Read the criteria to decide which will work for you. Also, learn why you should be supplementing your running with some strengthening exercises and how you can get started. 

L-o-n-g Training Time for Beginners & Casual Runners
24-week (6-month) Half Marathon Schedule for a 2:15 - 2:30 finish time. Download program details >>
Use this schedule if running 0-12 km/wk (0-8 mi/wk) per week by week 1.
It starts you from scratch and gives you a long time to gradually build endurance and fitness. If this seems difficult, start with the Run-Walk Schedule to build running endurance and later move into this schedule.

24-week (6-month) Half Marathon Schedule for a 2-hour - 2:15 finish time. Download program details >>
Use this schedule if running 10-19 km (6-12 mi) per week by week 1.
It gives you a long time to gradually build endurance and fitness.

Run-Walk Schedule for Beginners who do no exercise
Why a run-walk schedule may be best for you
16-week Half Marathon Run-Walk Schedule for 2:30+ finish time. Download program details >>
Use this schedule if currently walking and doing little to no running.
Read the notes on Why Run-Walk to learn how helpful this can be to get you started. If you find yourself handling this schedule easily, consider moving into one of the running schedules.

Short Training Schedules for 10k & 5k Runners and gym-goers who workout a fair bit

17-week Half Marathon Schedule for a 2:15 - 2:30 finish time. Download program details >>
Use this schedule if running 0-12 km/wk (0-8 mi/wk) per week by week 1.

17-week Half Marathon Schedule for a 2-hour - 2:15 finish time. Download program details >>

Use this schedule if running 10-19 km (6-12 mi) per week by week 1.

Short Training Schedules for Faster Runners experienced in the Half, 10k & 5k
17-week Half Marathon Schedule for a 1:45 - 2-hour finish time. Download program details >>
Use this schedule if running 22-30km (13-18 miles) per week by week 1.
Includes a speed workout each week.

17-week Half Marathon Schedule for a 1:30 - 1:45 finish time. Download program details >>
Use this schedule if running 28-36km (18-23 miles) per week by week 1.
Includes a speed workout each week.

5K Programs

8 week training program for those aiming to finish within 30 minutes

16 week Run/walk program for new runners


Training Tips

Are you training too hard?

Why you need to do your ABC's

How to tell the difference between hurt and harm

How to incorporate Massage Therapy into your training schedule and around your competition


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