TrainingPeaks.com

Training Software and Training Plans for Triathlon, Running, Cycling & Endurance Sports


Username
Password
	options

« Back to Training Plans

Compare all training plans

The tables below will help you indentify which plan level is right for you. Choose the plan that fits your fitness and available training time to ensure your best performance.

5k Training Plans

Plan Level

Duration

Runs/Week

Run Time/Week

Other Workouts

(All Optional)

Level 0
12 Weeks

(1^st 3 optional)

3

1:10-1:49

2 Strength

1 Cross-train

Level 1

12 Weeks

(1^st 3 optional)

3

1:20-2:02

2 Strength

1 Cross-train

Level 2

12 Weeks

(1^st 3 optional)

3

1:35-2:16

2 Strength

1 Cross-train

Level 3

12 Weeks

(1^st 3 optional)

4

2:05-3:04

2 Strength

Level 4

12 Weeks

(1^st 3 optional)

4

2:19-3:06

2 Strength

Level 5

12 Weeks

(1^st 3 optional)

4

2:26-3:23

2 Strength

Level 6

12 Weeks

(1^st 3 optional)

5

3:04-4:03

2 Strength

Level 7

12 Weeks

(1^st 3 optional)

5

3:14-4:11

2 Strength

Level 8

12 Weeks

(1^st 3 optional)

5-6

3:54-5:13

2 Strength

1 Cross-train

Level 9

12 Weeks

(1^st 3 optional)

6

4:22-5:26

2 Strength

1 Cross-train

10K Training Plans

Plan Level

Duration

Runs/Week

Run Time/Week

Other Workouts

(All Optional)

Level 0

12 Weeks

(1^st 3 optional)

3

1:10-2:25

2 Strength

1 Cross-train

Level 1

12 Weeks

(1^st 3 optional)

3

1:20-2:34

2 Strength

1 Cross-train

Level 2

12 Weeks

(1^st 3 optional)

4

2:10-3:27

2 Strength

Level 3

12 Weeks

(1^st 3 optional)

4

2:25-3:32

2 Strength

Level 4

12 Weeks

(1^st 3 optional)

4

2:54-3:49

2 Strength

Level 5

12 Weeks

(1^st 3 optional)

5

3:24-4:29

2 Strength

Level 6

12 Weeks

(1^st 3 optional)

5

3:27-4:39

2 Strength

1 Cross-train

Level 7

12 Weeks

(1^st 3 optional)

6

3:59-5:14

2 Strength

Level 8

12 Weeks

(1^st 3 optional)

6

4:08-5:31

2 Strength

Level 9

12 Weeks

(1^st 3 optional)

6

4:26-5:45

2 Strength

1 Cross-train

Half-Marathon Training Plans

Plan Level

Duration

Runs/Week

Run Time/Week

Other Workouts

(All Optional)

Level 0

16 Weeks

(1^st 4 optional)

4

2:10-3:49

2 Strength

Level 1

16 Weeks

(1^st 4 optional)

4

2:20-4:06

2 Strength

Level 2

16 Weeks

(1^st 4 optional)

4

2:31-4:06*

2 Strength

Level 3

16 Weeks

(1^st 4 optional)

5

2:51-4:41

2 Strength

Level 4

16 Weeks

(1^st 4 optional)

5

2:56-4:31*

2 Strength

Level 5

16 Weeks

(1^st 4 optional)

5

3:11-5:01

2 Strength

Level 6

16 Weeks

(1^st 4 optional)

5

3:16-5:04*

2 Strength

1 Cross-train

Level 7

16 Weeks

(1^st 4 optional)

6

3:41-5:47

2 Strength

Level 8

16 Weeks

(1^st 4 optional)

6

4:20-6:39

2 Strength

Level 9

16 Weeks

(1^st 4 optional)

6

4:30-6:44*

2 Strength

1 Cross-train

Marathon Training Plans

Plan Level

Duration

Runs/Week

Run Time/Week

Other Workouts

(All Optional)

Level 0

20 Weeks

(1^st 4 optional)

4

1:31-4:55

2 Strength

Level 1

20 Weeks

(1^st 4 optional)

4

1:45-5:02

2 Strength

Level 2

20 Weeks

(1^st 4 optional)

4

1:55-5:24

2 Strength

Level 3

20 Weeks

(1^st 4 optional)

5

2:15-5:51

2 Strength

Level 4

20 Weeks

(1^st 4 optional)

5

2:25-6:08

2 Strength

Level 5

20 Weeks

(1^st 4 optional)

5

2:42-6:24

2 Strength

1 Cross-train

Level 6

20 Weeks

(1^st 4 optional)

5

2:52-6:30

2 Strength

1 Cross-train

Level 7

20 Weeks

(1^st 4 optional)

6

3:38-7:19

2 Strength

Level 8

20 Weeks

(1^st 4 optional)

6

4:00-7:31

2 Strength

Level 9

20 Weeks

(1^st 4 optional)

6-7

5:05-8:16

2 Strength

1 Cross-train

* Indicates that this plan features more high-intensity running than the preceding plan.

Training Peaks is dedicated to the endurance athlete and coach. With our industry leading software products like our online training log (VirtualCoach), Professional Edition for Coaches and Trainers, Meal Plans, Training Plans and our line of desktop analysis products (WKO+, ERG+, CRS+ and Real3D), we're committed to help you monitor, analyze and plan your training. We encourage you to draw on our passion for excellence to help you reach your athletic dreams. Trusted by thousands. Dedicated to you.

TrainingPeaks.com Self-Coached Subscription • Training Plans • Find a Personal Coach • Professional Edition

WKO+ • CRS+ • ERG+ • Real3D

Training Peaks is the official supplier of software