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Training Plans

Training plans for a variety of distances and goals at multiple levels! Set your next PR with a Running Explained training plan!

NEW RUNNER? DOWNLOAD YOUR FREE "FIRST 5K!" 8-WEEK PLAN!

Base-Building: These plans build your weekly volume & aerobic base in preparation for higher volume training.

Level 0: These plans are designed for new or low-volume runners & start below 15 miles/24 km per week. These plans contain no speedwork ("new" or "first-time" plans)

Level 1: These plans are for runners comfortable between 15-20 mpw/24-32 kpw and contain some speedwork or workouts when appropriate
Level 2: These plans are for runners currently comfortable at 20-25 mpw/32-40 kpw and contain race-specific speedwork and workouts

Level 3: These plans are for runners currently comfortable at 30-35 mpw/48-56 kpw and contain race-specific speedwork and workouts

COMING SOON  Levels 4 & 5

NEW PLANS ARE BEING CONTINUALLY RELEASED! 

HOW TO CHOOSE THE RIGHT PLAN FOR YOU: For volume-based plans, choose a plan that has a beginning starting weekly volume where you are currently comfortable (or will be when you start the plan). Don't choose a plan that starts at a higher volume than you can currently run!

Since discovering Running Explained, I have fallen back in love with running. I had been doing the “keep trying to run faster” approach and was constantly battling with myself and getting sore and exhausted. Getting used to running easy was weird to get my head round at first, but I love it. I am actually looking forward to my runs again. 
-A.T.