Need help deciding?

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Quiz Questions

1.
What's your PRIMARY goal with this training plan or training cycle?
- A.
  To train for a specific race distance
- B.
  To build my endurance and my running volume
- C.
  To work on my speed outside of training for a specific race distance
2.
Do you want to build weekly base volume, focus on building aerobic endurance, or both?
- A.
  Build weekly volume
- B.
  Improve aerobic endurance
- C.
  Both!
3.
Do you want to improve...
- A.
  Your "speed" systems in general (i.e. in advance of training for a specific race distance?
- B.
  Your "speed" systems for a specific distance in order to train for a race using this plan?
4.
What race distance are you training for?
- A.
  5k (3.1 miles) or similar
- B.
  10k (6.2 miles) or similar
- C.
  Half Marathon (13.1 miles/21 km) or similar
- D.
  Marathon (26.2 miles/42 km)
- E.
  Ultramarathon (50k+)
5.
Is this your first 5k?
- A.
  Yep!
- B.
  Not my first!
6.
Is this your first 10k?
- A.
  Yep!
- B.
  Not my first!
7.
Is this your first half marathon?
- A.
  Yep!
- B.
  Not my first!
8.
Is this your first marathon?
- A.
  Yep!
- B.
  Not my first!
9.
How many days per week are you CURRENTLY running now?
- A.
  1-2 days of running
- B.
  3 days of running
- C.
  4 days of running
- D.
  5 days of running
- E.
  6+ days of running
10.
How many miles/kilometers/hours are you running per week right now (consider your past 6-8 weeks of running!)
- A.
  Less than 5 miles/10 km per week
- B.
  Between 5-10 miles/10-15 km per week
- C.
  Between 10-15 miles/15-25 km per week
- D.
  Between 15-20 miles/25-30 km per week
- E.
  Between 20-25 miles/30-40 km per week
- F.
  Between 25-30 miles/40-48 km per week
- G.
  Between 30-35 miles/48-56 km per week
- H.
  Between 35-40 miles/56-64 km per week
- I.
  Between 40-45 miles/64-72 km per week
- J.
  Between 45-50 miles/72-80 km per week
- K.
  Consistently more than 50 miles//80 km per week base
- L.
  0-1 hours per week
- M.
  1-2 hours per week
- N.
  2-3 hours per week
- O.
  3-4 hours per week
- P.
  4-5 hours per week
- Q.
  5-6 hours per week
- R.
  6-7 hours per week
- S.
  7+ hours per week
11.
Do you have experience with including structured workouts in training, including speedwork, threshold runs, and/or long run workouts?
- A.
  No/not really/unsure
- B.
  Yes, I have previously included these in my training

Quiz Outcomes

1.
Your best fit is... the Free First 5k! Plan
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New runner? Returning from a very long break? Start with the First 5k! Plan from Running Explained! This plan is designed to help you build your endurance from the ground up using structured run-walk intervals. In order to be successful in this plan, it's recommended that you be able to walk at least 1 mile continuously!After completing this plan, you will be ready to move on to the Level 0 Training plans for the 10k or Half Marathon!
2.
Your best fit is... the Level 0 10k Plan!
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Over the course of 12 weeks, you'll create the habit of running consistently while accomplishing key milestones like running 5k and the 10k distance! This plan is designed for newer or returning runners who are looking to build up to the 10k distance (running a 5k along the way!). This plan focuses purely on DISTANCE-BUILDING with an emphasis on easy running. This plan starts with 3 runs per week + 2 days of cross-training and builds to 4 runs per week + 1 day of cross-training. The beginning weekly mileage is 4 miles/6 km per week and peaks at 14 miles/23 km per week.
3.
Your best fit is... the Level 0 20-Week Half Marathon Plan!
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This is a 20-week plan designed to take you from "zero" to the half marathon distance, building your endurance (& your confidence as you race several 5k and 10k races along the way) as you build toward finishing 13.1 miles/21 km! This plan focuses purely on DISTANCE-BUILDING with an emphasis on EASY effort running or run-walk. In order to be successful with this plan, it's recommended you already be able to complete 1-2 miles/2-3 km at any pace. This plan contains 4 runs per week and 1 day of cross-training. The beginning weekly volume is 5 miles/7.5 km per week and peaks at 24 miles/39 km per week.
4.
Your best fit is... the Level 0 "Finish Strong" 12-Week Half Marathon Plan!
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This 12-week training plan will build your endurance (& your confidence) on the way to finishing 13.1 miles/21 km! This plan is designed for runners new to longer distances who are looking to build on their progress from being a 5k-finisher to becoming a half marathoner! This plan focuses purely on DISTANCE-BUILDING with an emphasis on EASY effort running, although running drills including strides and hill sprints are also included on specific days. This plan contains 4 runs per week; the beginning weekly mileage is 11 miles/17 km per week and peaks at 24 miles/38 km per week.
5.
Your best fit is... the Level 0 "Go the Distance!" 28-Week Marathon Training Plan!
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This is a 28-week plan designed to take you all the way to the marathon, building your endurance (& your confidence as you work on building up your volume safely), focusing easy effort running, and racing optional 5k, 10k, and half marathon distances along the way! This plan starts with 3 runs per week and 1-2 days of cross-training and builds to 4 runs per week and 1 day of cross-training. The beginning weekly volume is 7 miles/11km per week and peaks at 35 miles/57 km per week.
6.
Your best fit is... the Level 1 5k Plan!
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This 12-week training plan focuses on your aerobic development AND speed to improve your 5k race time! This plan starts at 16 miles/25 km per week in 4 runs per week + 1 cross-training day with a 5 mile/8k long run, and builds to 5 runs per week, with a peak long run of 7 miles/11 km and a peak weekly volume of 25 miles/41 km. This plan contains race-specific speedwork, threshold runs, hill work, and strides along with easy effort running.
7.
Your best fit is... the Level 1 10k Plan!
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For runners currently comfortable between 15-20 miles per week/24-32 km per week, this 12-week training plan focuses on your aerobic development AND speed to improve your 10k race time! This plan starts at 4 runs per week, with a 6 mile/10k long run and a total Week 1 volume of 17 miles/27 km and builds to 5 runs per week, with a peak long run of 9 miles/15 km and a total peak weekly volume of 27 miles/44 km. This plan contains race-specific speedwork, hill work, and strides along with easy effort running.
8.
Your best fit is... the Level 1 Half Marathon Plan!
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This 12-week half marathon training plan is designed for runners who can comfortably run at least 6 miles/10km for a long run and want to train for a half marathon with a plan that includes optional speedwork! This plan focuses on DISTANCE-BUILDING with an emphasis on EASY effort running, one hard day (workout) per week, and running drills including strides and hill sprints included on specific days. This plan starts at 4 runs per week, with a 6 mile/10k long run and a total Week 1 volume of 17 miles/27 km and builds to 5 runs per week, with a peak long run of 13 miles/21 km and a total peak weekly volume of 30 miles/48 km.
9.
Your best fit is... the Level 1 Magical Half Marathon Weekend Plan!
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Are you ready for a MAGICAL weekend? This 16-week training plan will help you prepare for a weekend of running a 10k and half marathon on 2 consecutive days, or a 5k, 10k, and half marathon on 3 consecutive days! For runners currently comfortable between 15-20 miles per week/24-32 km per week, training plan is designed for runners who can comfortably run at least 6 miles/10km for a long run. This plan focuses on ENDURANCE-BUILDING with an emphasis on EASY effort running, one hard day (workout) per week, and running drills including strides and hill sprints included on specific days. This plan starts at 4 runs + 1 cross-training day per week, with a 5 mile/8k long run and a total Week 1 volume of 15 miles/24 km, and builds to 5 runs per week with a peak long run of 13 miles/21 km and a total peak weekly volume of 35 miles/56 km.This plan is appropriate for... Disney Fairy Tale Challenge at Disney Princess Half Marathon Weekend (10k + Half Marathon)runDisney Springtime Surprise Weekend Challenge (5k, 10k, and 10 mile)Disney Wine & Dine Half Marathon Weekend Two Course Challenge (10k + Half Marathon)Walt Disney World® Marathon Weekend 5k + 10k + Half MarathonDisneyland Half Marathon Weekend Challenge
10.
Your best fit is... the "Finish Strong" Level 1 Marathon Training Plan!
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This 20-week "finish strong" marathon training plan will build your volume and endurance all the to finishing a marathon, 26.2 miles/42 km!! This plan is designed for first-time marathoners and lower-volume runners and focuses purely on DISTANCE-BUILDING with an emphasis on EASY effort running to build your aerobic capacity and endurance. This plan starts with 4 runs per week + 1 cross-training session and builds to 5 runs per week. The starting weekly mileage is 17 miles/27 km per week and peaks at 43 miles/68 km per week. The longest long runs in this plan are 16 miles/26 km long, and the rest of the plan is built around supporting that distance as your longest long run.
11.
Your best fit is... the Level 2 5k Plan!
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This is a "Level 2" plan is designed for runners who are currently comfortable at 20-25 mpw/32/40 kpw, and focuses on your aerobic development AND speed to improve your 5k race time! This plan starts at 21 miles/33 km per week in 4 runs per week + 1 cross-training day with a 7 mile/11k long run, and builds to 5 runs per week, with a peak long run of 8 miles/13 km and a peak weekly volume of 29 miles/47 km. This plan contains race-specific speedwork, threshold runs, hill work, and strides along with easy effort running.
12.
Your best fit is... the Level 2 10k Plan!
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This 12-week 10k training plan will help you run your fastest 10k yet! This is a "Level 2" plan is designed for runners who are currently comfortable at 20-25 mpw/32/40 kpw, including the ability to comfortably complete a 7 mile/11k long run, and are ready to train for a FASTER 10k! This plan starts at 21 mpw (33 kpw) in 4 runs per week and increases to 34 mpw (54 kpw) in 5 runs per week. This plan contains 1-2 hard (workout) days per week along with strides, and hill sprints.
13.
Your best fit is... the Level 2 Half Marathon Plan!
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This 12-week "Level 2" plan is designed for runners who are currently comfortable at 20-25 mpw/32-40 kpw and are ready to train for a FASTER half marathon! This plan has 5 runs per week, starts at 24 mpw (37 kpw) wih a 7 mile (11 km) long run, increasing to a peak week of 36 mpw (57 kpw) with a 13 mile (21 km) long run. This plan contains 1-2 hard (workout) days per week along with strides, and hill sprints.
14.
Your best fit is... the Level 2 Marathon Training Plan!
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This 16-week Level 2 Marathon Training Plan is designed for runners who are able to comfortably complete 25 miles per week (40 kpw) and a 10 mile/16 km long run. This plan has 5 runs per week and starts at 25 miles/41km per week, increasing to 45 miles/72 km per week at the peak with a longest long run of 18 miles/29 km. This plan includes 1 workout (hard running day) per week along with strides and hills.
15.
Your best fit is... the Level 3 5k Plan!
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This is a "Level 3" plan is designed for runners who are currently comfortable at 30-35 mpw/45-55 kpw and focuses on your aerobic development AND speed to improve your 5k race time! This plan starts at 30 miles/49 km per week with a 8 mile/13k long run, and builds 36 miles/58 km per week with a peak long run of 10 miles/16 km. This plan contains race-specific speedwork, threshold runs, hill work, and strides along with easy effort running in 5 runs per week.
16.
Your best fit is... the Level 3 10k Plan!
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This is a "Level 3" plan is designed for runners who are currently comfortable at 30-35 mpw/48-56 kpw and have experience with structured speedwork. This plan starts at 32 mpw (52kpw) in 5 runs per week and increases to 42 mpw (69 kpw) in 6 runs per week. This plan contains 1-2 hard (workout) days per week focusing on long intervals including threshold and goal 10k pace work along with strides, and hill sprints.
17.
Your best fit is... the Level 3 Half Marathon Plan!
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This 12-week "Level 3" plan is designed for runners who are currently comfortable at 30-35 mpw/48-56 kpw, have previously raced a half marathon, and are ready to train for a FASTER half marathon finishing time!This plan has 5 runs per week, starts at 31 mpw (49 kpw) with a 9 mile (15 km) long run, increasing to a peak week of 42 mpw (57 kpw) with a 15 mile (24 km) long run. This plan contains 1-2 hard (workout) days per week focusing on threshold sessions, hills, progression long runs, and goal pace work along with strides and hill sprints.
18.
Your best fit is... the Level 3 Marathon Training Plan!
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This 16-week Level 3 Marathon Training Plan is designed for runners who are able to comfortably complete 30-35 miles per week (48-56 kpw) and a 12 mile/18 km long run. This plan starts at 5 runs and 31 miles/50 km per week, increasing to 6 runs & 51 miles/82 km per week at the peak. This plan contains 1-2 workouts per week including hills, lactate threshold, marathon pace, and long run workouts.
19.
Your best fit is... the Level 4 5k Plan!
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This is a "Level 4" plan is designed for runners who are currently comfortable at 40 mpw/65 kpw and focuses on your aerobic development AND speed to improve your 5k race time! This plan starts at 40 miles/65 km per week with a 10 mile/16k long run, and builds to 47 miles/76 km per week with a peak long run of 12 miles/19 km. This plan contains race-specific speedwork, threshold runs, hill work, and strides along with easy effort running in 6 runs per week.
20.
Your best fit is... the Level 4 Half Marathon Plan!
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This 12-week Level 4 Half Marathon Training Plan is designed for higher volume runners who are able to comfortably complete 40-45 miles per week (64-72 kpw) BEFORE beginning this training cycle. This plan contains 5-7 runs per week and peaks at 51-56 miles/86 km per week with a 16 mile/26 km long run. This plan contains race-specific weekly workouts (lactate threshold, VO2max, and half marathon pace/effort) and a weekly long run or long run workout, plus strides and hill sprints; this plan also contains detailed information how to execute each run or workout in this plan in this plan.
21.
Your best fit is... the Level 4 Marathon Training Plan!
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This 16-week Level 4 Marathon Training Plan is designed for higher volume/experienced runners who are able to comfortably complete 45 miles per week (72 kpw) BEFORE beginning this training cycle. This plan contains 6-7 runs per week and peaks at 60-64 miles/96-102 km per week.This plan contains race-specific weekly workouts (lactate threshold, VO2max, and marathon pace/effort), a weekly medium-long run, and a weekly long run, plus strides and hill sprints; this plan also contains detailed information how to execute each run or workout in this plan in this plan.
22.
Your best fit is... the 5-20 Mile Per Week Aerobic Base-Building Plan
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You're running a little bit, but you want to run more! ...and you're not quite sure how to make that happen. It's time for "base-building"! This plan is specifically designed for newer runners or low volume runners to build their volume from 5 miles per week (8 km per week) to 20 miles per week (32 km per week) over a 16-week progressive training cycle! This plan begins with 3 runs per week + cross-training, building to 4 runs per week + cross-training, along with strides, hill sprints, and suggested lower body and core strength training routines.
23.
Your best fit is... the 10-25 Mile Per Week Aerobic Base-Building Plan
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Ready to build your weekly mileage? Not sure what to do in between training for other races? This plan will build your weekly mileage from 10 miles (16 km) to 25 miles (40 km) over a 16 week period and get you comfortable at this new, higher volume so you can transition to a higher volume race-specific training plans!This plan begins with 3 runs per week with dedicated cardio cross-training, building to 4 runs per week with a cross-training day. The emphasis of this plan is on aerobic development and easy effort running, but this plan also contains some intensity in the form of strides, hill sprints, and surges/pickups.
24.
Your best fit is... the 15-30 Mile Per Week Aerobic Base-Building Plan
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This plan will build your weekly mileage from 15 miles (24 km) to 30 miles (48 km) over a 16-week period and get you comfortable at this new, higher volume so you can transition to a higher volume race-specific training plan!This plan begins with 4 runs per week, building to 5 runs per week. The emphasis of this plan is on aerobic development and easy effort running, but this plan also contains some intensity in the form of strides, hill sprints, and surges/pickups.
25.
Your best fit is... the 20-40 Mile Per Week Aerobic Base-Building Plan
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Ready to build your weekly mileage to new heights? Want to pursue marathon training or more advanced, race-specific training plans with higher weekly mileage? It's time for BASE-BUILDING! This plan will build your weekly mileage from 20 miles (32 km) to 40 miles (65 km) over a 16 week period.This plan begins with 4 runs per week, building to 5 runs per week. The emphasis of this plan is on aerobic development and easy effort running, but this plan also contains some intensity in the form of strides, hill sprints, and surges/pickups.
26.
Your best fit is... the 30-50 Mile Per Week Aerobic Base-Building Plan
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Ready to build your weekly mileage to new heights? Want to pursue marathon training or more advanced, race-specific training plans with higher weekly mileage? It's time for BASE-BUILDING! This plan will build your weekly mileage from 30miles (48 km) to 50 miles (80 km) over a 16 week period.This plan begins with 5 runs per week, building to 6 runs per week. The emphasis of this plan is on aerobic development and easy effort running, but this plan also contains some intensity in the form of strides, hill sprints, and surges/pickups.
27.
Your best fit is... the Level 1 SPEED BASE Plan
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This training plan is for runners who want to focus on building their speed in a dedicated training cycle outside of training for a specific race. For runners currently comfortable between 15-20 miles per week/24-32 km per week, this 12-week training plan introduces hills, VO2max, lactate threshold, and track-style workouts to help you develop your speed skills! No previous experience with speedwork required!This plan starts at 16 miles/25 km per week in 4 runs per week + 1 cross-training day with a 5 mile/8k long run, and builds to an optional 5 runs per week, with a peak long run of 7 miles/11 km and a peak weekly volume of 23-26 miles/41 km. This plan contains race-specific speedwork, threshold runs, hill work, and strides along with easy effort running.
28.
Your best fit is... the Level 2 SPEED BASE Plan
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This training plan is for runners who want to focus on building their speed in a dedicated training cycle outside of training for a specific race. For runners currently comfortable between 20-25 miles per week/32-40 km per week, this 12-week training plan has the hills, VO2max, lactate threshold, and track-style workouts you need to help you develop your speed skills! This plan starts at 20 miles/32 km per week in 4 runs per week + 1 cross-training day with a 7 mile/11k long run, and builds to an optional 5 runs per week, with a peak long run of 9 miles/15 km and a peak weekly volume of 27-30 miles/44-49 km. This plan contains peedwork, threshold runs, hill work, and strides along with easy effort running.
29.
Your best fit is... the Level 3 SPEED BASE Plan
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This training plan is for runners who want to focus on building their speed in a dedicated training cycle outside of training for a specific race. For runners currently comfortable between 30-35 miles per week/48-56 km per week, this 12-week training plan has the hills, VO2max, lactate threshold, and track-style workouts you need to hone your speed skills ahead of your next race-specific training cycle! This plan starts at 30 miles/48 km per week in 5 runs per week with a 9 mile/15km long run, and builds to a peak weekly volume of 35 miles/56 km. The focus of this plan is not on building volume, but on building and managing intensity. This plan contains speedwork, threshold runs, hill work, and strides along with easy effort running, following a traditional 80/20 split of easy vs non-easy training intensity distribution.
30.
Unfortunately, we don't currently offer ultramarathon training plans
If you're looking for an ultramarathon plan, you can have one created specifically for you in a Custom Training Plan, or work with a Running Explained Coach 1:1 to help you reach your ultra goals!

Need help deciding?

Answer these simple questions to find out which training plan is the right fit for you! No email required!

Quiz Questions

Quiz Outcomes