A date to look forward to. Work back from your race to find your starting week and explore plans that fit.
Your first week begins
Race date
Final week ends
This starting week has already begun. Explore a suitable shorter plan or a later event rather than squeezing missed weeks into the time left.
Plans run from Monday to Sunday, with your race in the final week.
The published plans place the event on Sunday. For a race on another day, review the final week's sessions and recovery. This planner does not automatically move sessions or change your saved schedule.
A starting week for your race
Choose your race date and a plan length. Your first week starts on a Monday, and your race falls in the final week. The plan lengths offered come from our published event plans.
For a 12-week plan, count back 11 weeks from the Monday of race week. That Monday is the start of week one.
Dates are only part of the picture. Choose a plan whose starting point, weekly sessions and goal fit you. View the full plan before deciding where to begin.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ 1 mile event
First week
120 min
Peak week
158 min
Start: a comfortable 5K and faster-session experience
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ 10K event
First week
125 min
Peak week
169 min
Start: a comfortable 5K and regular longer outings
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ 10K event
First week
230 min
Peak week
288 min
Start: a completed 10K and a consistent five-day routine
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ Half marathon event
First week
250 min
Peak week
392 min
Start: a half-marathon finish and five-day routine
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ Half marathon event
First week
275 min
Peak week
352 min
Start: a half-marathon finish and 110-minute outings
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ Marathon event
First week
240 min
Peak week
390 min
Start: a half-marathon finish and 105-minute outings
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ Marathon event
First week
260 min
Peak week
420 min
Start: a half-marathon finish and two-hour run-walks
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ Marathon event
First week
350 min
Peak week
504 min
Start: a marathon finish and six-day running routine
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ Trail 50K event
First week
370 min
Peak week
590 min
Start: marathon and trail experience; three-hour outings
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ Trail 50K event
First week
395 min
Peak week
620 min
Start: 50K and trail experience; three-hour outings
