This 8-week guide gives you three separate training plans depending on your goal: a Beginner plan to run your first continuous 5K, an Intermediate plan to race a stronger 10K, and an Advanced plan to finish a half-marathon strong. Each plan maps out exactly which days to run, how far, and at what effort — no guesswork required.
What's included:
Beginner: Couch-to-5K style run/walk progression building to a continuous 5K
Intermediate: 4 runs/week building aerobic base and speed for a faster 10K
Advanced: 4-5 runs/week half-marathon prep with tempo runs, intervals, and a taper
Week-by-week mileage and pacing tables for all three plans
Pace guide explaining easy, tempo, interval, and long-run effort levels
Safety and injury-prevention guidelines
This 8-week guide gives you three separate training plans depending on your goal: a Beginner plan to run your first continuous 5K, an Intermediate plan to race a stronger 10K, and an Advanced plan to finish a half-marathon strong. Each plan maps out exactly which days to run, how far, and at what effort — no guesswork required.
What's included:
Beginner: Couch-to-5K style run/walk progression building to a continuous 5K
Intermediate: 4 runs/week building aerobic base and speed for a faster 10K
Advanced: 4-5 runs/week half-marathon prep with tempo runs, intervals, and a taper
Week-by-week mileage and pacing tables for all three plans
Pace guide explaining easy, tempo, interval, and long-run effort levels
Safety and injury-prevention guidelines
