Training plans

Pick your goal. Follow the plan.

Plans from your first 5K to a sub 3 marathon, written by George Rice using the same coaching approach as his 1:1 athletes. Use the plan finder below, pick a PDF plan from £9, or scroll down for the TrainingPeaks versions that sync straight to your watch.

In every plan

  • A week by week schedule
  • Clear effort or pace guidance
  • Strength and injury prevention
  • Race week and race day advice

Not sure which goal is realistic? Check your paces with the free calculator

Find your plan

Two questions. One plan.

Beginner Plans

Beginner Plans

Filters

Beginner Bundle: All Four Beginner Running Plans
£49.00
First Marathon: 18 Week Training Plan
£25.00
First Half Marathon: 12 Week Training Plan
£20.00
First 10K: 8 Week Training Plan
£15.00
Couch to 5K: 10 Week Beginner Running Plan
£9.00

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TrainingPeaks plans

Prefer it on your watch?

Same approach, built straight into TrainingPeaks. Every session is structured so it lands on your calendar and syncs to your watch. They're set by effort (RPE), so they work whatever your paces, with optional strength and mobility built in.

Goal time plans

16 weeks · Peaks around 9 hrs a week

Marathon

Who it's for: Aiming for roughly 2:30 to 3:15. Already running 6 days a week, 5 to 6 hrs, with a 1 hr 45 long run feeling comfortable.

$52 (about £39)

View the plan

12 weeks · Peaks around 7.5 hrs a week

Half Marathon

Who it's for: Aiming for roughly 70 to 95 min. Already running 5 to 6 days, around 5 hrs a week, with a 1 hr 30 long run feeling comfortable.

$39 (about £29)

View the plan

8 weeks · Peaks around 7 hrs a week

10km

Who it's for: Aiming for roughly 31 to 45 min. A short block, so you need a base of around 5 hrs a week and a 1 hr 30 long run already.

$33 (about £25)

View the plan

10 weeks · Peaks around 6.5 hrs a week

5km and Track

Who it's for: Aiming for roughly 15 to 21 min. Already running 4.5 to 5 hrs a week with a 1 hr 20 long run feeling comfortable.

$33 (about £25)

View the plan

First time at the distance

10 weeks · About 2 hrs a week

Couch to 5K

Who it's for: Brand new, or starting again after a long break. Three short sessions a week with walk breaks built in, building to 30 minutes of running.

$15 (about £11)

View the plan

8 weeks · Peaks around 2.5 hrs a week

First 10K

Who it's for: You can run 5K, or 30 minutes without stopping. Three runs a week with a long run building to about 10 km.

$24 (about £18)

View the plan

12 weeks · Peaks around 4.5 hrs a week

First Half Marathon

Who it's for: You can already run 6 to 8 km comfortably. Three runs a week plus an optional fourth.

$32 (about £24)

View the plan

18 weeks · Peaks around 7.5 hrs a week

First Marathon

Who it's for: You can already run 10 km comfortably. Three key runs a week plus an optional fourth, with a long run that builds steadily.

$39 (about £29)

View the plan

Checkout and delivery are through TrainingPeaks and priced in US dollars, so the £ figures are a guide. You'll need a TrainingPeaks account (the free one works). The goal time plans aren't for beginners or anyone coming back from injury, and if you've any health concerns check with your doctor first. Not sure which one fits? Get in touch.