Running

Training Schedules for Races

Training Schedules for Running Races

Get in shape and motivated for race day by following these running training schedules. Whether you’re training for your first 5K, 10K, half-marathon, or full marathon, you’ll find a plan that works for your distance and running level.

5K Training Schedules

A 5K race is 5 kilometers long, which is the equivalent of 3.1 miles. Because the 5K is one of the shorter road races, it's very popular among beginner runners who want to enter their first race.

Advanced runners also like to run 5Ks to keep their racing skills sharp.

If you’re fairly new to running, the 5K distance may seem daunting at first. However, even someone who is brand-new to running can be 5K-ready in a couple of months.

5K Training Schedules for Beginner Runners

5K Training Schedule for Beginners: This eight-week training schedule is perfect for beginner runners who want to run the entire 5K distance.

To get started, you should be able to run at least 1 mile.

5K Run/Walk Training Schedule: This eight-week training schedule is designed for those who can run for five minutes at a time and want to build up to running for an entire 5K race.  

Train for a 5K in a Month: This training program is designed for beginner run/walkers who want to build up to running a 5K in four weeks.

Six-Week Beginner 5K Training Schedule: This six-week training program is for beginner run/walkers who want to build up to running a 5K.

5K Training Schedule for Advanced Beginners: This eight-week schedule is geared toward runners who can run 2 miles comfortably and can run four to five days per week.

5K Training for Intermediate Runners

5K Training Schedule for Intermediate Runners: This eight-week schedule is geared toward runners who have run some 5Ks and are looking to achieve a personal record (PR) in the 5K.

4-Week Intermediate 5K Training Schedule: If you currently run about 15 miles a week, this four-week 5K schedule should work for you.

6-Week Intermediate 5K Training Schedule: This six-week training program is for intermediate runners who are currently running at least 15 miles a week.

5K Training for Advanced Runners

5K Training Schedule for Advanced Runners: This eight-week 5K training program is for advanced level runners hoping to improve their 5K time. You should be running at least four to five days a week and are able to run at least 5 miles.

4-Week Advanced 5K Training Schedule: This four-week 5K schedule is for experienced runners who are running at least five days a week and are able to run at least 6 miles.

6-Week Advanced 5K Training Schedule:  This six-week schedule is for experienced runners who are running about 20 miles a week.

5-mile (or 8K) Training Schedules

The 8K (4.97 miles) or 5-mile distance is a popular one for road races. If you've recently started running, an 8K race is a nice introduction to road racing. A 5-miler or 8-K race is also an achievable goal after you've finished a 5K race.

8-Week 8K or 5-Mile Training Schedule for Beginners: This eight-week training schedule is designed for beginner runners who want to get to the finish line of an 8K or 5-mile race. It assumes that you can already run at least 1 mile.

8-Week 8K or 5-Mile Training Schedule for Advanced Beginners: This eight-week schedule is geared toward runners who aren't total beginners and can run up to 2 miles at once.

6-Week 8K or 5-Mile Intermediate Training Schedule: This six-week 8K training program is designed for intermediate runners who want to train for an 8K race. It also works for any intermediate runners training for a 5-mile race. The program assumes that you can already run at least 4 miles.

4-Week 8K or 5-Mile Intermediate Training Schedule: This four-week 8K training program is designed for intermediate runners who want to build up to running an 8K or 5-mile race.

The program assumes that you can already run 5 miles, but you're looking to sharpen your speed and racing skills before the race.

6-Week 8K or 5-Mile Advanced Training Schedule: This six-week 8K training program is designed for advanced runners who want to run a successful 8K race. This schedule also works for any advanced runners training for a 5-mile race. The program assumes that you can already run at least 6 miles.

10K Training Schedules

A 10K race is 10 kilometers long, which is the equivalent of 6.2 miles. Because the 10K is one of the shorter road races, it's popular among novice runners who want to step up from a 5K. Advanced runners also like to run 10Ks to have a short-term goal and to test their fitness and sharpen their racing skills in preparation for a longer race.

10K Training Schedules for Beginners:

Run/Walk 10K Training Schedule: This 10-week 10K training program is perfect for beginner run/walkers who want to run/walk a 10K race (6.2 miles). The program assumes that you can already run/walk (at 1 min/1 min run/walk intervals) for 20 minutes.

10K Training Schedule for Beginners: This eight-week training schedule is geared toward beginner runners who want to get to the finish line of a 10K race. It assumes that you can already run at least 2 miles.

4-Week Beginner 10K Training Schedule: This four-week schedule is for beginner runners who have a month to get ready for their 10K. You should be able to run up to 3 miles to start this schedule.

6-Week Beginner 10K Training Schedule: To start this six-week training program, you should be active a couple days a week and can run up to 2 miles.

10K Training Schedule for Advanced Beginners: This eight-week schedule is for runners who can run 3 miles and can run four to five days per week.

10K Training for Intermediate Runners:

10K Training Schedule for Intermediate Runners: This eight-week training schedule is designed to help you run your fastest 10K.

4-Week Intermediate 10K Training Schedule: This four-week training program is designed for runners who have previous race experience and are looking to improve their 10K time. You should be able to comfortably run up to 5 miles to start this program.

6-Week Intermediate 10K Training Schedule: This six-week training program is for runners with  previous race experience who are looking to improve their 10K time. You should be able to comfortably run up to 4 miles to start this program.

10K Training for Advanced Runners:

10K Training Schedule for Advanced Runners: This eight-week training schedule is designed for advanced runners who can run up to 6 miles comfortably and can run five days a week.

4-Week Advanced 10K Training Schedule: This four-week training program is designed for runners who have previous 10K experience and are looking to improve their time. You should be able to comfortably run up to 7 miles to start this program.

6-Week Advanced 10K Training Schedule: You should be able to comfortably run up to 6 miles to start this 10K training program.

Half Marathon Training Schedules

A half marathon is 13.1 miles or 21 kilometers, or exactly half the distance of a marathon (26.2 miles). Once runners have completed some 5Ks and 10Ks, they frequently look to a half marathon race as their next goal.

The half marathon is a popular distance among runners because many see it as a motivating challenge that's not as time-consuming or physically exhausting as training for a full marathon.

If you're thinking of training for a half marathon, here are some half marathon training plans:

Run/Walk Half Marathon Schedule: This 12-week half marathon training program is designed to help you run/walk to the finish line of your half marathon. To start this plan, you should have been run/walking for at least two months and should have a base mileage of about 8-10 miles per week.

Half Marathon Training Schedule for Beginners: This 12-week training schedule is designed for beginner runners who want to get to the finish line of a half marathon race. It assumes that you already run at least 8 miles per week. 

Half Marathon Training Schedule for Advanced Beginners: This 12-week schedule is for runners who can run 4 miles and can run four to five days per week. You may have never run a half marathon before, but you're looking for a schedule that's a little more challenging than the half marathon Beginner Schedule.

Half Marathon Training Schedule for Intermediate Runners: This 12-week training schedule will help you run your fastest half marathon. To start this plan, you should already be running about 30 to 60 minutes a day, about five days a week.

Half Marathon Training Schedule for Advanced Runners: This half marathon training schedule is for runners with long distance running experience. Before you start this 12-week training schedule, you need to be able to run 8 miles comfortably and be able to run five days a week.

Marathon Training Schedules

A marathon is 26.2 miles, or 42 kilometers. Before you attempt to run a marathon, you should have established a running base by running a few days a week for three to six months. If you've never run a race before, it’s a good idea to train for and run a shorter race to get some race experience and boost your confidence about running. You should also consider these questions about marathon training before signing up for a marathon.

Following a marathon training schedule will help you properly prepare for the race, avoid getting injured, and feel confident that you’ll finish. It will also keep you motivated during the four to five months that you'll need to prepare for the race.

Here are some free marathon training plans:

Run/Walk Marathon Training Plan: Many first-time marathoners use a run/walk strategy to get them to the finish line. This 20-week marathon training program is designed to help you run/walk to the finish line of your marathon.

Beginner Marathon Training Plan: This schedule is geared toward first-time marathoners. To start this 20-week marathon training plan, you should have a running base mileage of 12-15 miles per week.

22-Week Beginner Marathon Training Plan: This schedule is similar to the above beginner plan, but it gives you a couple more weeks of training.

Advanced Beginner Marathon Training Plan: This 20-week marathon training schedule is designed for runners who can comfortably run 4 miles and are running four to five days per week.

Intermediate Marathon Training Plan:This 18-week marathon training schedule is geared toward intermediate runners who have already run a marathon, currently run five days a week, and can run up to 6 miles at a time.

Advanced Marathon Training Plan: This 18-week marathon training schedule is geared toward advanced runners with marathon experience who can run up to 8 miles comfortably and are running at least five days a week.

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