Training Programs
Welcome to the training page of our website where you can find a program that suits your goals and needs, as well as interesting articles/tips, and videos to help with your training.
Download one of our training programs to guide you through your 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.
Half Marathon Training Programs
Run-Walk Program for Beginners Why a run-walk schedule may be best for you
24-week (6-month) Half Marathon program 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.
24-week (6-month) Half Marathon program 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.
17-week (4 month) Half Marathon Run-Walk program 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.
17-week (4 month) Half Marathon program for a 2:15 – 2:30 finish time. Download program details
Use this schedule if running 0-12 km/week (0-8 mi/week) by week 1.
17-week (4 month) Half Marathon program for a 2-hour – 2:15 finish time. Download program details
Use this schedule if running 10-19 km (6-12 miles) per week by week 1.
17-week (4 month) Half Marathon program 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 (4 month) Half Marathon program 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 Training Programs
16 week Run-Walk program – for new runners
8 week Training program – for those aiming to finish under 30 minutes