Training plans
Structured plans from 5km to 100km, at three levels, written for us by RunningWithUs. Free to members.
How to use them
All our training plans are provided by our sponsor and training partner RunningWithUs. They are a member benefit — sign in to download.
- Read the Running Guide first. It explains how to structure a week, how to pace each session type, and the core conditioning and cross training that sit alongside the running.
- Pick the plan for your distance and level. Three levels for every distance up to the marathon — the descriptions below say who each one is for.
- Ask a coach. The plans are a framework, not a prescription. Bring questions to a Tuesday or Thursday session.
Which level? Beginner is for a first attempt at the distance. Improver is for those who have raced it and want more structure and volume. Experienced is for those chasing a personal best with higher volume and specific sessions.
Member benefit
The plans
Sign in to download. Start with the Running Guide, then pick your distance.
- Running Guide 2023 Start here. The companion guide to every plan below — how to structure a week, core conditioning, cross training and how to pace each session type. 4.2 MB Sign in required to download
- 5km — Beginner Gets you to the start line of a 5km, such as a parkrun, feeling prepared and confident. For anyone wanting to complete their first 5km. 1 MB Sign in required to download
- 5km — Improver For those who have raced a 5km and want more structure and volume, with specific work on endurance and speed to set a new personal best. 313 KB Sign in required to download
- 5km — Experienced For those who have raced 5km many times and want higher volume and specific sessions — improving running economy to break a personal best. 312 KB Sign in required to download
- 10km — Beginner Gets you to the start line of a 10km feeling prepared and confident. For the beginner who has never completed a 10km before. 311 KB Sign in required to download
- 10km — Improver For those who have raced a 10km and want more structure and volume, with specific work on endurance and speed to set a new personal best. 313 KB Sign in required to download
- 10km — Experienced For those who have raced 10km and other distances many times and want higher volume and specific sessions to set a new personal best or return to form. 310 KB Sign in required to download
- Half marathon — Beginner A 12-week plan for those new to regular running or stepping up to longer distances for the first time. Training 3–4 times a week. 334 KB Sign in required to download
- Half marathon — Improver For those stepping up from shorter races or looking to improve on a recent half marathon. 335 KB Sign in required to download
- Half marathon — Experienced For those who train regularly and want a personal best. Six days a week, with the option of twice a day once a week — suits those chasing 80–90 minutes or faster. 327 KB Sign in required to download
- Marathon — Beginner For your first marathon, or your first after a long period out. You should be able to run easily for 20 minutes continuously before you start. 1.0 MB Sign in required to download
- Marathon — Improver To improve on a recent marathon, or step up from 10km and half marathon. Covers 3 hours to 4.5 hours and assumes you can run 75–90 minutes continuously. 360 KB Sign in required to download
- Marathon — Experienced To race rather than complete a marathon. For those progressing a current personal best, particularly those targeting 3 hours 15–30 or faster. 363 KB Sign in required to download
- 100km — All levels The club's ultra plan, for those stepping up beyond the marathon. 353 KB Sign in required to download
Related
- Training sessions — the weekly pattern and how it changes through the year
- Our coaches — who sets the plan
- Membership — how to join and get access to the plans