Running training plans, by distance and level

4 Week Swim Booster: Speed Focus (Beginner)

4 wks · Beginner

4×/wk

US$ 24.99

12 Week 5 km Prep: Run (Extended Base)

12 wks · Beginner

4×/wk3:29 h/wklongest 1:40 h

US$ 49.99

8 Week 5 km Power: Run with Stryd (Beginner)

8 wks · Beginner

4×/wk3:12 h/wklongest 1:30 h

US$ 39.99

12 Week 5 km Power: Run with Stryd (Extended)

12 wks · Beginner

4×/wk3:21 h/wklongest 1:40 h

US$ 49.99

8 Week 5 km Speed: Run (Intermediate)

8 wks · Intermediate

5×/wk4:08 h/wklongest 1:30 h

US$ 39.99

4 Week 70.3 Swim Prep: Reach 1900m (Half Distance)

4 wks · Intermediate

4×/wk

US$ 24.99

8 Week Swim Speed: Polarized 80/20 (Beginner)

8 wks · Beginner

3×/wk

US$ 49.99

8 Week Endurance Swim: Reach 3000m Non-Stop (Intermediate)

8 wks · Intermediate

4×/wk

US$ 39.99

4 Week Swim Booster: Endurance Focus (Intermediate)

4 wks · Intermediate

4×/wk

US$ 24.99

4 Week Swim Peak: 1500m Speed (Advanced)

4 wks · Advanced

5×/wk

US$ 24.99

12 Week Polarized 80/20 - Improve FTP, VO2Max, Speed and Endurance

12 wks · Intermediate

4×/wk8 h/wklongest 4:30 h

US$ 49.99

16 Week Polarized 80/20 - Improve FTP, VO2Max, Speed and Endurance

16 wks · Advanced

4×/wk8:36 h/wklongest 5 h

US$ 59.99

8 Week Olympic Speed: Triathlon (Polarized 80/20)

9 wks · Intermediate

10×/wk7:47 h/wklongest 3 h

US$ 39.99

18 Week Marathon Base: Heart Rate (Beginner Vol: <90km)

18 wks · Beginner

5×/wk6:08 h/wklongest 3:09 h

US$ 59.99

12 Week Marathon Build: Heart Rate (Intermediate Vol: 90-110km)

12 wks · Intermediate

6×/wk8:17 h/wklongest 3:09 h

US$ 49.99

18 Week Marathon Build: Heart Rate (Intermediate Vol: 90-110km)

18 wks · Intermediate

6×/wk7:57 h/wklongest 3:09 h

US$ 59.99

12 Week Marathon Peak: Heart Rate (Advanced Vol: 110km+)

12 wks · Advanced

8×/wk9:21 h/wklongest 3:09 h

US$ 49.99

18 Week Marathon Peak: Heart Rate (Advanced Vol: 110km+)

18 wks · Advanced

8×/wk9:11 h/wklongest 3:09 h

US$ 59.99

8 Week 5 km Peak: Run (Advanced Speed)

8 wks · Advanced

7×/wk6:22 h/wklongest 2 h

US$ 39.99

12 Week Half Marathon 21 km Peak: Run (Advanced Polarized)

12 wks · Advanced

6×/wk5:57 h/wklongest 2 h

US$ 49.99

12 Week 5 km Build: Run (Extended Speed)

12 wks · Intermediate

5×/wk4:23 h/wklongest 1:40 h

US$ 49.99

12 Week 10 km Build: Run (Polarized 80/20)

12 wks · Intermediate

5×/wk4:33 h/wklongest 1:40 h

US$ 49.99

12 Week 10 km Peak: Run (Advanced Polarized)

12 wks · Advanced

6×/wk6:28 h/wklongest 2 h

US$ 49.99

24 Week Full Distance Peak: Triathlon (Advanced Polarized)

24 wks · Advanced

US$ 79.99

16 Week Half Marathon 21 km Build: Run (Intermediate - Polarized 80/20)

16 wks · Intermediate

5×/wk4:59 h/wklongest 2 h

US$ 59.99

20 Week Half Distance Peak: Triathlon (Advanced Polarized 80/20)

20 wks · Advanced

9×/wk9:40 h/wklongest 3 h

US$ 69.99

19 Week Olympic Build: Triathlon (Intermediate to Advanced)

19 wks · Advanced

10×/wk9:20 h/wklongest 2:30 h

US$ 59.99

22 Week Full Distance Build: Triathlon (Polarized 80/20)

22 wks · Intermediate

US$ 79.99

19 Week Half Distance Prep: Triathlon (First Timer Focus)

19 wks · Beginner

6×/wk5:59 h/wklongest 3:30 h

US$ 69.99

19 Week Half Distance Build: Triathlon (Intermediate Polarized)

19 wks · Intermediate

6×/wk5:59 h/wklongest 3:30 h

US$ 69.99

17 Week Olympic Prep: Triathlon (First Timer Focus)

17 wks · Beginner

6×/wk5:42 h/wklongest 2:30 h

US$ 59.99

12 Week Sprint Prep: Triathlon (First Timer Focus)

12 wks · Beginner

6×/wk5:21 h/wklongest 2:01 h

US$ 49.99

17 Week Olympic Build: Triathlon (Intermediate)

17 wks · Intermediate

6×/wk5:42 h/wklongest 2:30 h

US$ 59.99

12 Week Sprint Speed: Triathlon (Polarized 80/20)

12 wks · Intermediate

6×/wk5:21 h/wklongest 2:01 h

US$ 39.99

12 Week Triathlon Base: Swim/Bike/Run (Maintenance)

12 wks · Beginner

9×/wk7:27 h/wklongest 2:01 h

US$ 49.99

8 Week FTP Builder: Ride + Lift (Hybrid Polarized)

8 wks · Beginner

6×/wk10:47 h/wklongest 4 h

US$ 39.99

12 Week FTP Builder: Ride + Lift (Hybrid Polarized)

12 wks · Beginner

6×/wk8 h/wklongest 4:30 h

US$ 49.99

16 Week FTP Builder: Ride + Lift (Hybrid Polarized)

16 wks · Advanced

6×/wk8:36 h/wklongest 5 h

US$ 59.99

8 Week Gran Fondo Base: Ride + Lift (Endurance Focus)

8 wks · Beginner

6×/wk10:47 h/wklongest 4 h

US$ 39.99

16 Week Gran Fondo Peak: Ride + Lift (Century Prep)

16 wks · Advanced

6×/wk8:36 h/wklongest 5 h

US$ 59.99

12 Week Gran Fondo Build: Ride + Lift (Century Prep)

12 wks · Intermediate

6×/wk8 h/wklongest 4:30 h

US$ 49.99

8 Week Indoor FTP Booster: Ride + Lift (Zwift / Rouvy ready)

8 wks · Beginner

6×/wk10:47 h/wklongest 4 h

US$ 39.99

16 Week Indoor Race Prep: Ride + Lift (Zwift / Rouvy Ready)

16 wks · Advanced

6×/wk8:36 h/wklongest 5 h

US$ 59.99

12 Week Indoor Power Builder: Ride + Lift (Zwift Ready)

12 wks · Intermediate

6×/wk8 h/wklongest 4:30 h

US$ 49.99

[2026 Weight loss] 8 Week plan - Ride + Lift - Improve FTP, strength and lose weight!

8 wks · Beginner

6×/wk10:47 h/wklongest 4 h

US$ 39.99

[2026 Weight loss] 16 Week plan - Ride + Lift - Improve FTP, strength and lose weight!

16 wks · Intermediate

6×/wk8:36 h/wklongest 5 h

US$ 59.99

[2026 Weight loss] 12 Week plan - Ride + Lift - Improve FTP, strength and lose weight!

12 wks · Beginner

6×/wk8 h/wklongest 4:30 h

US$ 49.99

[2026 Weight loss] 16 weeks plan - Ride + Run + Lift

16 wks · Beginner

6×/wk6:59 h/wklongest 2:30 h

US$ 59.99

[2026 Weight loss] 16 week plan - Run & Lift - Get leaner, stronger and faster!

16 wks · Beginner

6×/wk6:29 h/wklongest 2 h

US$ 59.99

18 Week Marathon Peak: Pace Based (Advanced Vol: 110km+)

18 wks · Advanced

8×/wk

US$ 59.99

[2026 Weight loss] 24 week plan - Run & Lift - Get leaner, stronger and faster!

24 wks · Beginner

6×/wk6:22 h/wklongest 2 h

US$ 79.99

12 Week Marathon Base: Pace Based (Beginner Vol: <90km)

12 wks · Beginner

5×/wk8 min/wklongest 56 min

US$ 49.99

12 Week Marathon Build: Pace Based (Intermediate Vol: 90-110km)

12 wks · Intermediate

6×/wk

US$ 49.99

12 Week Marathon Peak: Pace Based (Advanced Vol: 110km+)

12 wks · Advanced

8×/wk10 min/wklongest 1:58 h

US$ 49.99

18 Week Marathon Build: Pace Based (Intermediate Vol: 90-110km)

18 wks · Intermediate

6×/wk13 min/wklongest 2:04 h

US$ 59.99

18 Week Marathon Base: Pace Based (Beginner Vol: <90km)

18 wks · Beginner

5×/wk3 min/wklongest 1 h

US$ 59.99

16 Week Swim Performance: Speed & Endurance (Beginner 3x)

16 wks · Beginner

3×/wk1:49 h/wklongest 52 min

US$ 59.99

16 Week Swim Performance: Speed & Endurance (Intermediate 4x)

16 wks · Intermediate

4×/wk2:31 h/wklongest 52 min

US$ 59.99

16 Week Swim Performance: Speed & Endurance (Advanced 5x)

16 wks · Advanced

5×/wk3:01 h/wklongest 57 min

US$ 59.99

16 Week Swimmer's Body: Swim + Dryland Strength (Advanced)

16 wks · Advanced

7×/wk3:01 h/wklongest 57 min

US$ 59.99

16 Week Swimmer's Body: Swim + Dryland Strength (Intermediate)

16 wks · Intermediate

6×/wk2:31 h/wklongest 52 min

US$ 59.99

16 Week Swimmer's Body: Swim + Dryland Strength (Beginner)

16 wks · Beginner

5×/wk1:49 h/wklongest 52 min

US$ 59.99

13 Week HYROX Run Prep: Beginner (Dominate the Run)

13 wks · Beginner

3×/wk3:14 h/wklongest 1:45 h

US$ 49.99

13 Week HYROX Run Build: Intermediate (Crush the Run)

13 wks · Intermediate

4×/wk4:10 h/wklongest 1:45 h

US$ 49.99

13 Week HYROX Run Peak: Advanced (Elite Pace)

13 wks · Advanced

5×/wk5:07 h/wklongest 1:46 h

US$ 49.99

20 Week Olympic Peak: Triathlon (Advanced Polarized)

20 wks · Advanced

US$ 59.99

8 Week Time-Crunched Weight Loss: Indoor Cycle + Home Strength (No Gym)

8 wks · Beginner

5×/wk3:07 h/wklongest 1:10 h

US$ 39.99

4 Week Weight Loss Kickstart: Ride + Home Strength (No Gym)

4 wks · Beginner

5×/wk3:05 h/wklongest 1:10 h

US$ 19.99

8 Week Time-Crunched Weight Loss: Ride + Full Gym Lifting - Body recomposition

8 wks · Beginner

5×/wk6:07 h/wklongest 1:30 h

US$ 39.99

4 Week Weight Loss Kickstart: Ride + Full Gym Lifting

4 wks · Beginner

5×/wk6:05 h/wklongest 1:30 h

US$ 19.99

8 Week Weight Loss - Watts/Kg Booster: 4 Rides + 2 Lifts (Full Gym)

8 wks · Intermediate

6×/wk7:08 h/wklongest 1:30 h

US$ 44.99

8 Week Weight Loss: 4 Rides + 2 Home Lifts (No Gym)

8 wks · Intermediate

6×/wk4:08 h/wklongest 1:10 h

US$ 44.99

8 Week High-Volume Weight Loss: 5 Rides + 2 Gym Lifts (Body recomposition)

8 wks · Advanced

7×/wk9:38 h/wklongest 3 h

US$ 49.99

8 Week Time-Crunched Weight Loss: Run + Home Strength (No Gym)

8 wks · Beginner

5×/wk4:13 h/wklongest 1:20 h

US$ 39.99

4 Week Weight Loss Kickstart: Run + Home Strength (No Gym)

4 wks · Beginner

5×/wk4:03 h/wklongest 1:13 h

US$ 19.99

8 Week Time-Crunched Weight Loss: Run + Full Gym

8 wks · Beginner

5×/wk5:27 h/wklongest 1:20 h

US$ 39.99

4 Week Weight Loss Kickstart: Run + Full Gym Lifting

4 wks · Beginner

5×/wk5:13 h/wklongest 1:13 h

US$ 19.99

8 Week Weight Loss FAT-MAX progression: 4 Runs + 2 Home Strength (No Gym)

8 wks · Beginner

6×/wk5:15 h/wklongest 1:20 h

US$ 44.99

8 Week Weight Loss FAT-MAX progression: 4 Runs + 2 Lifts (Full Gym)

8 wks · Beginner

6×/wk6:29 h/wklongest 1:20 h

US$ 44.99

8 Week High-Volume Weight Loss: 5 Runs + 2 Gym Lifts (Body Recomposition)

8 wks · Beginner

7×/wk7:21 h/wklongest 1:20 h

US$ 49.99

8 Week Low-Impact Weight Loss: Swim + Home Strength (No Gym)

8 wks · Beginner

5×/wk2:36 h/wklongest 1:09 h

US$ 39.99

8 Week Low-Impact Weight Loss: Swim + Full Gym Lifting

8 wks · Beginner

5×/wk4:56 h/wklongest 1:10 h

US$ 39.99

4 Week Low-Impact Kickstart: Swim + Home Strength (No Gym)

4 wks · Beginner

5×/wk2:18 h/wklongest 1:03 h

US$ 19.99

4 Week Low-Impact Kickstart: Swim + Full Gym Lifting

4 wks · Beginner

5×/wk4:38 h/wklongest 1:10 h

US$ 19.99

8 Week Weight Loss SMART Mix: Ride Run + Home Strength (No Gym)

8 wks · Beginner

6×/wk6:39 h/wklongest 3:15 h

US$ 44.99

8 Week Weight Loss SMART Mix: Ride Run + Full Gym Lifting

8 wks · Beginner

6×/wk7:53 h/wklongest 3:15 h

US$ 44.99

4 Week Weight Loss Mix Kickstart: Ride Run + Home Strength

4 wks · Beginner

6×/wk6:08 h/wklongest 2:30 h

US$ 19.99

4 Week Weight Loss Mix Kickstart: Ride Run + Full Gym Lifting

4 wks · Beginner

6×/wk7:22 h/wklongest 2:30 h

US$ 19.99

8 Week Triathlon Weight Loss: Swim/Bike/Run + Home Strength (No Gym)

8 wks · Beginner

8×/wk8:20 h/wklongest 3:15 h

US$ 49.99

8 Week Triathlon Weight Loss: Swim/Bike/Run + Full Gym Lifting

8 wks · Beginner

8×/wk9:34 h/wklongest 3:15 h

US$ 49.99

4 Week Triathlon Weight Loss Kickstart: Swim/Bike/Run + Home Strength

4 wks · Beginner

8×/wk7:41 h/wklongest 2:30 h

US$ 19.99

16 Week Gran Fondo Weight Loss: "Climb Faster" Prep + Home Strength (No Gym)

16 wks · Intermediate

6×/wk6 h/wklongest 3 h

US$ 59.99

16 Week Gran Fondo Weight Loss: "Climb Faster" Prep + Full Gym Periodized Strength

16 wks · Intermediate

6×/wk7:58 h/wklongest 3 h

US$ 59.99

12 Week Marathon: Run + Gym Lifting (Beginner 55 to 88 km / week)

12 wks · Beginner

5×/wk8 min/wklongest 56 min

US$ 49.99

12 Week Marathon Build: Run + Gym Lifting (Intermediate 90-110km)

12 wks · Intermediate

6×/wk

US$ 49.99

12 Week Marathon Peak: Run + Gym Lifting (Advanced 110km+)

12 wks · Advanced

8×/wk10 min/wklongest 1:58 h

US$ 49.99

18 Week Marathon Base: Run + Gym Lifting (Beginner <90km)

18 wks · Beginner

5×/wk3 min/wklongest 1 h

US$ 59.99

18 Week Marathon Build: Run + Gym Lifting (Intermediate 90-110km)

18 wks · Intermediate

6×/wk13 min/wklongest 2:04 h

US$ 59.99

18 Week Marathon Peak: Run + Gym Lifting (Advanced 110km+)

18 wks · Advanced

8×/wk

US$ 59.99

16 Week HYROX Full Prep: Intermediate (HYBRID - Running + Strength plan)

16 wks · Intermediate

6×/wk5:11 h/wklongest 1:32 h

US$ 59.99