5K
Length: 10 Other Hearst Subscriptions
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: weeks, 4 days on and 3 days rest or cross train.
Length: 8 Advertisement - Continue Reading Below
Sample Workout: 4-mile long run at an easy pace.
Recommended Experience: This plan is for a new runner who has been exercising at least four times a week for two months.
Length: 8 Advertisement - Continue Reading Below
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 Use Arrow Keys to Navigate
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 A Part of Hearst Digital Media
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