5K
Length: 10 Weeks, 2-3 days on, 2 days rest, and 2 days strength training
Sample Workout: Warm up with 5 minutes brisk walking, do run/walk intervals for 10 minutes, and walk for 5 minutes to cool down.
Recommended Experience: Health & Injuries.
Length: 8 Weeks, 4 days on and 3 days rest or cross train
Sample Workout: 4-Health & Injuries.
Recommended Experience: Use Arrow Keys to Navigate.
Length: 8 DAA Industry Opt Out
Sample Workout: 2.5 miles on hills. Find a route that incorporates some elevation along the way. The hills will make you faster and mentally tougher.
Recommended Experience: Geared to a runner who can already complete three miles at one time and averages at least 13 miles per week. The plan will peak at a 7 mile long run and 20 miles per week.
Length: 8 Weeks, 5 days on and 2 days rest or cross train
Sample Workout: 1-mile warmup, 6 repeats of 400 meters at 1:33 with 200 meters at an easy jog in between each interval, 1-mile cooldown.
Recommended Experience: For the experienced runner looking to maintain a 5K at 6:30 per-mile pace. The plan peaks at 40 miles per week with a 12-mile long run.
Length: 6 weeks, 3 days of run/walking, an active recovery day, and 2 days of rest or cross-training
Sample Workout: In addition to long runs (using your preferred run/walk ratio), and 400-meter repeats, you’ll also do race rehearsals: 1 mile warmup, 1 mile at race pace (with run/walk intervals), 1 mile cooldown.
Recommended Experience: For an experienced runner, who has done 5Ks and/or half marathons or marathons, and wants to use the run/walk method to get faster