Run Training Plans
Whether you are looking to work on your aerobic base or prepare for a race, we have several running plans to choose from.
Base training
Starting from a solid aerobic foundation is essential for peak performance. Our base training plans help you lay that foundation, and are ideal for early season conditioning prior to a race specific plan. Choose from four levels, taking into account your past training volume and goals.
By Training Hours |
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Level 1 |
Level 2 |
Level 3 |
Level 4 |
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Length of plan
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8 weeks
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12 weeks
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12 weeks
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12 weeks
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Periodization
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1:1
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2:1
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2:1
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3:1
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Runs per week
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4
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5
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6
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6
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First week’s training hours
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2 ¼
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4
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5 ¾
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5 ¾
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Average weekly training hours
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2 ½
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4 ½
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6
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6 ½
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Peak volume training hours
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3 ½
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6
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7 ¾
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7 ¾
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Total hours for the plan
|
20
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54 ½
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73 ½
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75 ¾
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Plan details
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Cost
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$39*
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$49*
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$49*
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$49*
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 |
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*Price with coupon code found in the free training tips newsletter. Regular Training Peaks price: $59.
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By Training Mileage |
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Level 2 |
Level 3 |
Level 4 |
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Length of plan
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12 weeks
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12 weeks
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12 weeks
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Periodization
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2:1
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2:1
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3:1
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Runs per week
|
5
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6
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6
|
|
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First week’s training mileage
|
26
|
39
|
41
|
|
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Average weekly training mileage
|
28 ½
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41 ½
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44 ½
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Peak volume training mileage
|
38
|
51
|
53
|
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Total mileage for the plan
|
342
|
496 ½
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534 ½
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Plan details
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Cost
|
$49*
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$49*
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$49*
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*Price with coupon code found in the free training tips newsletter. Regular Training Peaks price: $59.
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Racing plans
Ready to race? Try our 10K Training Plan. This plan is designed for experienced runners or triathletes who want to prepare for a 10K race.
10K Training Plan |
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Length of plan
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16 weeks
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Periodization
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2:1
3 base phases, 2 build phases |
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Runs per week
|
6
|
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First week’s training hours
|
5
|
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Average weekly training hours
|
5
|
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Peak volume training hours
|
5 ½
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Total training hours for the plan
|
75
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Plan details
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Cost
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$59*
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Sunday race
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Saturday race
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*Price with coupon code found in the free training tips newsletter. Regular Training Peaks price: $69.
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