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Running Plans

Running training plans, by distance and level

From 5K to the marathon, built the way a coached block is built: most of your volume easy and controlled, hard work placed where it pays, and recovery weeks scheduled rather than improvised. Each plan sets your zones by pace or heart rate — some by power, if you run with Stryd.

Many plans include an integrated gym routine, placed so it doesn't compete with your key sessions. It's optional: if you have no gym access, follow the running plan and add strength later.

See all plans Weight-loss plans Ironman plans

108 plans

Swimming · Speed

4 Week Swim Booster: Speed Focus (Beginner)

4 wks · Beginner

US$ 24.99

View plan Running · 5 km

8 Week 5 km Prep: Run (First Timer Focus)

8 wks · Beginner

US$ 39.99

View plan Running · 5 km

12 Week 5 km Prep: Run (Extended Base)

12 wks · Beginner

US$ 49.99

View plan Running · 5 km

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

8 wks · Beginner

US$ 39.99

View plan Running · 5 km

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

12 wks · Beginner

US$ 49.99

View plan Running · 5 km

8 Week 5 km Speed: Run (Intermediate)

8 wks · Intermediate

US$ 39.99

View plan Swimming · 1500m

4 Week Swim Challenge: Reach 1500m Non-Stop (Beginner)

4 wks · Beginner

US$ 24.99

View plan Swimming · 1900m

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

4 wks · Intermediate

US$ 24.99

View plan Swimming · Speed

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

8 wks · Beginner

US$ 49.99

View plan Swimming · 3000m

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

8 wks · Intermediate

US$ 39.99

View plan Swimming · Endurance

4 Week Swim Booster: Endurance Focus (Intermediate)

4 wks · Intermediate

US$ 24.99

View plan Swimming · 1500m

4 Week Swim Peak: 1500m Speed (Advanced)

4 wks · Advanced

US$ 24.99

View plan Cycling · FTP

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

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

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

12 wks · Intermediate

US$ 49.99

View plan Cycling · FTP

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

16 wks · Advanced

US$ 59.99

View plan Triathlon · Olympic

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

9 wks · Intermediate

US$ 39.99

View plan Running · 42 km

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

18 wks · Beginner

US$ 59.99

View plan Running · 42 km

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

12 wks · Beginner

US$ 49.99

View plan Running · 42 km

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

12 wks · Intermediate

US$ 49.99

View plan Running · 42 km

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

18 wks · Intermediate

US$ 59.99

View plan Running · 42 km

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

12 wks · Advanced

US$ 49.99

View plan Running · 42 km

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

18 wks · Advanced

US$ 59.99

View plan Triathlon · Short - Sprint

9 Week Sprint Express: Triathlon ‍️ (Time-Crunched triathlete)

9 wks · Beginner

US$ 39.99

View plan Triathlon · Olympic

9 Week Olympic Base: Triathlon ‍️ (Beginner)

9 wks · Beginner

US$ 39.99

View plan Running · 5 km

8 Week 5 km Peak: Run (Advanced Speed)

8 wks · Advanced

US$ 39.99

View plan Running · 21 km

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

12 wks · Advanced

US$ 49.99

View plan Running · 21 km

16 Week Half Marathon Prep: Run (Polarized 80/20)

16 wks · Beginner

US$ 59.99

View plan Running · 10 km

8 Week 10 km Prep: Run (First Timer Focus)

8 wks · Beginner

US$ 39.99

View plan Running · 5 km

12 Week 5 km Build: Run (Extended Speed)

12 wks · Intermediate

US$ 49.99

View plan Running · 10 km

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

12 wks · Intermediate

US$ 49.99

View plan Running · 10 km

12 Week 10 km Peak: Run (Advanced Polarized)

12 wks · Advanced

US$ 49.99

View plan Running · 21 km

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

16 wks · Intermediate

US$ 59.99

View plan Triathlon · Half

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

20 wks · Advanced

US$ 69.99

View plan Triathlon · Olympic

19 Week Olympic Build: Triathlon ‍️ (Intermediate to Advanced)

19 wks · Advanced

US$ 59.99

View plan Triathlon · Full

22 Week Full Distance Prep: Triathlon ‍️ (First Timer Focus)

22 wks · Beginner

US$ 79.99

View plan Triathlon · Half

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

19 wks · Beginner

US$ 69.99

View plan Triathlon · Half

19 Week Half Distance Build: Triathlon ‍️ (Intermediate Polarized)

19 wks · Intermediate

US$ 69.99

View plan Triathlon · Olympic

17 Week Olympic Prep: Triathlon ‍️ (First Timer Focus)

17 wks · Beginner

US$ 59.99

View plan Triathlon · Short - Sprint

12 Week Sprint Prep: Triathlon ‍️ (First Timer Focus)

12 wks · Beginner

US$ 49.99

View plan Triathlon · Olympic

17 Week Olympic Build: Triathlon ‍️ (Intermediate)

17 wks · Intermediate

US$ 59.99

View plan Triathlon · Short - Sprint

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

12 wks · Intermediate

US$ 39.99

View plan Triathlon · Base

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

12 wks · Beginner

US$ 49.99

View plan Cycling · FTP

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

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

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

12 wks · Beginner

US$ 49.99

View plan Cycling · FTP

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

16 wks · Advanced

US$ 59.99

View plan Cycling · FTP

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

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

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

16 wks · Advanced

US$ 59.99

View plan Cycling · FTP

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

12 wks · Intermediate

US$ 49.99

View plan Cycling · FTP

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

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

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

16 wks · Advanced

US$ 59.99

View plan Cycling · FTP

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

12 wks · Intermediate

US$ 49.99

View plan Cycling · FTP

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

8 wks · Beginner

US$ 39.99

View plan Cycling · FTP

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

16 wks · Intermediate

US$ 59.99

View plan Cycling · Weight Loss

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

12 wks · Beginner

US$ 49.99

View plan Triathlon · Half

[2026 Weight loss] 18 week plan - Triathlon & Lift ️ - Endurance + Strength

18 wks · Beginner

US$ 69.99

View plan Duathlon · Olympic

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

16 wks · Beginner

US$ 59.99

View plan Running · 10 km

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

16 wks · Beginner

US$ 59.99

View plan Running · 42 km

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

18 wks · Advanced

US$ 59.99

View plan Running · 21 km

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

24 wks · Beginner

US$ 79.99

View plan Running · 42 km

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

12 wks · Beginner

US$ 49.99

View plan Running · 42 km

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

12 wks · Intermediate

US$ 49.99

View plan Running · 42 km

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

12 wks · Advanced

US$ 49.99

View plan Running · 42 km

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

18 wks · Intermediate

US$ 59.99

View plan Running · 42 km

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

18 wks · Beginner

US$ 59.99

View plan Swimming · All-round

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

16 wks · Beginner

US$ 59.99

View plan Swimming · All-round

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

16 wks · Intermediate

US$ 59.99

View plan Swimming · All-round

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

16 wks · Advanced

US$ 59.99

View plan Swimming · All-round

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

16 wks · Advanced

US$ 59.99

View plan Swimming · All-round

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

16 wks · Intermediate

US$ 59.99

View plan Swimming · All-round

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

16 wks · Beginner

US$ 59.99

View plan Running · HYROX

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

13 wks · Beginner

US$ 49.99

View plan Running · HYROX

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

13 wks · Intermediate

US$ 49.99

View plan Running · HYROX

13 Week HYROX Run Peak: Advanced (Elite Pace)

13 wks · Advanced

US$ 49.99

View plan Cycling · Weight Loss

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

8 wks · Beginner

US$ 39.99

View plan Cycling · Weight Loss

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

4 wks · Beginner

US$ 19.99

View plan Cycling · Weight Loss

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

8 wks · Beginner

US$ 39.99

View plan Cycling · Weight Loss

4 Week Weight Loss Kickstart: Ride + Full Gym Lifting ️

4 wks · Beginner

US$ 19.99

View plan Cycling · Weight Loss

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

8 wks · Intermediate

US$ 44.99

View plan Cycling · Weight Loss

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

8 wks · Intermediate

US$ 44.99

View plan Cycling · Weight Loss

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

8 wks · Advanced

US$ 49.99

View plan Running · Weight Loss

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

8 wks · Beginner

US$ 39.99

View plan Running · Weight Loss

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

4 wks · Beginner

US$ 19.99

View plan Running · Weight Loss

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

8 wks · Beginner

US$ 39.99

View plan Running · Weight Loss

4 Week Weight Loss Kickstart: Run + Full Gym Lifting ️

4 wks · Beginner

US$ 19.99

View plan Running · Weight Loss

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

8 wks · Beginner

US$ 44.99

View plan Running · Weight Loss

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

8 wks · Beginner

US$ 44.99

View plan Running · Weight Loss

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

8 wks · Beginner

US$ 49.99

View plan Swimming · Weight Loss

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

8 wks · Beginner

US$ 39.99

View plan Swimming · Weight Loss

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

8 wks · Beginner

US$ 39.99

View plan Swimming · Weight Loss

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

4 wks · Beginner

US$ 19.99

View plan Swimming · Weight Loss

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

4 wks · Beginner

US$ 19.99

View plan Duathlon · Weight Loss

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

8 wks · Beginner

US$ 44.99

View plan Duathlon · Weight Loss

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

8 wks · Beginner

US$ 44.99

View plan Duathlon · Weight Loss

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

4 wks · Beginner

US$ 19.99

View plan Duathlon · Weight Loss

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

4 wks · Beginner

US$ 19.99

View plan Triathlon · Weight Loss

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

8 wks · Beginner

US$ 49.99

View plan Triathlon · Weight Loss

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

8 wks · Beginner

US$ 49.99

View plan Triathlon · Weight Loss

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

4 wks · Beginner

US$ 19.99

View plan Cycling · Weight Loss

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

16 wks · Intermediate

US$ 59.99

View plan Cycling · Weight Loss

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

16 wks · Intermediate

US$ 59.99

View plan Running · 42 km

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

12 wks · Beginner

US$ 49.99

View plan Running · 42 km

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

12 wks · Intermediate

US$ 49.99

View plan Running · 42 km

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

12 wks · Advanced

US$ 49.99

View plan Running · 42 km

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

18 wks · Beginner

US$ 59.99

View plan Running · 42 km

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

18 wks · Intermediate

US$ 59.99

View plan Running · 42 km

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

18 wks · Advanced

US$ 59.99

View plan Running · HYROX

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

16 wks · Intermediate

US$ 59.99

View plan Running · HYROX

8 Week HYROX Race Ready: Competition Phase (Run + Stations)

8 wks

US$ 39.99

View plan
Want weekly guidance instead?

1:1 coaching rather than a self-guided plan

A plan gives you the structure. 1:1 coaching adds personalised testing, week-by-week adjustments and someone reading your data when something doesn't add up. Tell us your goal and your race date.

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