Standard Training Plans

Extraordinary race results are the outcome of structured training. It requires maximizing your aerobic fitness, muscular power, and race-specific endurance—in the right order.

Train more effectively (and efficiently!) with funnel periodization.

Elevate your aerobic capacity (VO2max)
Boost your lactate threshold/tolerance
Increase your neuromuscular power
Upgrade your fatigue resistance
Improve your running economy

5K Intermediate

8-week plan
4 running days/week
20 miles/week (32 km/week)

5K Advanced

8-week plan
4 - 6 running days/week
30 miles/week (48 km/week)

5K Pre-Elite

8-week plan
5 - 7 running days/week
40 miles/week (64 km/week)

5K Custom

Do you prefer a plan handcrafted for you?

See more details...

10K Intermediate

10-week plan
4 running days/week
25 miles/week (40 km/week)

10K Advanced

10-week plan
4 - 6 running days/week
37 miles/week (60 km/week)

10K Pre-Elite

10-week plan
5 - 7 running days/week
50 miles/week (80 km/week)

10K Custom

Do you prefer a plan handcrafted for you?

See more details...

HM Intermediate

12-week plan
4 running days/week
30 miles/week (48 km/week)

HM Advanced

12-week plan
4 - 6 running days/week
45 miles/week (72 km/week)

HM Pre-Elite

12-week plan
5 - 7 running days/week
60 miles/week (96 km/week)

Half Marathon Custom

Do you prefer a plan handcrafted for you?

See more details...

Marathon Intermediate

16-week plan
4 running days/week
40 miles/week (64 km/week)

Marathon Advanced

16-week plan
4 - 6 running days/week
55 miles/week (88 km/week)

Marathon Pre-Elite

16-week plan
5 - 7 running days/week
70 miles/week (112 km/week)

Marathon Custom

Do you prefer a plan handcrafted for you?

See more details...
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