Do you want to improve your running time for 5 kilometers, 10 kilometers, a half marathon or even a marathon? Or perhaps you want to start running anew, or again, and already have big goals but no plan yet? You've come to the right place! On this page, you'll find running training plans for beginners and advanced runners, for the distances 5km, 10km, half marathon, and marathon. These plans all span a duration of 12 weeks plus 1 week of tapering for the half marathon and marathon training plans. In them, you'll find structurally designed training sessions that will lead you to your personal goal.
Why is it worth following a training plan? Three good reasons to train with a plan
A training plan offers you a common thread for your training and gives your training structure, so you can approach your training with a clear concept. The marathon training plans are geared towards competition. This way, you can start perfectly prepared on race day.
Only when individual training stimuli are applied at the right time and sensibly built upon each other, a stable foundation for sustainable performance improvement is created. Every training component has its place – and only in combination do they unfold their full effect.
At some point in the training process, it can happen: your knee aches, your foot hurts – and in the worst case, a forced training break follows. Such complaints often arise from incorrect loading, which builds up unnoticed over a longer period. The most effective way to prevent such overloads is a well-structured training plan. This should create the right balance between load and regeneration – because only then can the body continuously adapt and develop healthily.
Basic Components of the Training Plan
You can imagine the training components like a pyramid. The base, and thus the largest and most important stone, forms the basic endurance. The second component consists of tempo runs and interval runs with long intervals between 2 and 10 minutes. The peak of the pyramid consists of HIT intervals (High-Intensity Training), i.e., short intervals with high intensity (35s-2min).
Basic endurance runs are characterized by low intensity and long duration. Proportionally, the largest share of training time should be spent at this intensity. Here, fat metabolism is trained, and the "foundation" for performance is built. Basic endurance runs can last up to several
hours – typically known as the long weekend runs, and are run at 50-70% of maximum HR.
Tempo runs with long intervals train speed. The goal is to be able to run fast for a long time. Tempo runs are characterized by sections between
8 and 15 minutes at an intensity of 70-80% of max HR. In one training session, there are between 2 and 5 of these repetitions. Long intervals are run at an intensity of 70-90% of max HR.
HIT interval sessions aim to improve maximum oxygen uptake to
improve. With oxygen uptake, a very simple correlation emerges: the faster you run, the more oxygen the body consumes. The better the maximum oxygen uptake, the faster you can run. The intervals are run at 90-100% of max HR. More precise classifications of zones, as well as their training effects, can be found under Classification of
HR Zones and Their Training Effects.
Basic Components of Intensity Control
There are several options for controlling training intensity. One option is heart rate control. First, a few terms:
Heart Rate
Maximum heart rate. The highest pulse that can be reached under exertion.
Resting heart rate. The pulse at rest, best measured in the morning before getting up.
Training Heart Rate, HR Zone
Beats per Minute, the number of heartbeats per minute.
Race pace, the target pace for the competition.
To control intensity, heart rate zones are defined. This means the pulse should stay within a defined range. It should be noted that pulse is subject to many individual factors, including age, height, gender, and previous athletic experience. Additionally, pulse depends on daily form. The formula for HR zones serves as a guideline and recommendation.
Classification of HR Zones and Their Training Effects
Many different models exist for subdividing heart rate into zones.
Here, the model by Janssen, 2003, is used.
For some training sessions, as well as for training beginners, it makes sense to combine Zone 1-2 and Zone 3-4.
Formula for Calculating HR Zones
The HR zones can be calculated using the formula by Karvonen et al. 1957.
THR = Resting HR + Intensity (%) x (Max HR – Resting HR)
A Small Example
An athlete with a resting heart rate of 45, a maximum HR of 195.
Structure of a Training Session
The structure of a training session is always the same: Warm-up, Main Part, Cool-down.
Jogging, incorporate running drills. Duration 10-15 min
Interval block, or long basic endurance part
Easy cool-down run
A warm-up helps to prepare for the training session and prevents injuries. The cool-down is the conclusion of the training session; it accelerates regeneration processes.
Which plan is right for me?
5km Plan for Beginners
If you are completely new to running anfängst, or restarting after a break,
it's best to follow the 5km Plan for Beginners. Then you can gradually
increase your training.
10km Plan for Beginners
The 10 km plan for beginners is well-suited for you if you have already been running for the past few weeks and can complete 5km in one go. As a beginner, you should complete at least 6 months of continuous training before your first half marathon, and at least one year before your first marathon. When starting or restarting running training, the slow and structured build-up of performance is essential. You will quickly notice that running sessions become easier, and you get faster. The cardiovascular system and muscles adapt after a short time to the new load. Tendon, ligament, and cartilage structures take longer to adapt. Therefore, it is very important to give the body enough time before the first half marathon and marathon.
Beginner Half Marathon Training Plan
If you have already run a half marathon, train regularly (at least 1-2 times a week), and now want to tackle a marathon, then you will find the right plan for you in the Marathon Beginner Training Plan.
Advanced Runner
You can classify yourself as an advanced runner if you have last year
trained continuously, with at least 2-3 training sessions per week.
The plans for 5km Advanced, 10km Advanced, 21km Advanced, and Marathon Advanced will help you improve your race time over the respective distance to verbessern. This means you already have race experience at that distance and now want to achieve a faster time. The Marathon Advanced plan is also well-suited for all runners who have already run a marathon and have set themselves the goal of finishing a bit faster this time.
If you're pondering over the plans and aren't sure where to classify yourself:
Do you find it difficult to run longer distances?
then the beginner plan is
a good choice for you.
the advanced plan suits you well.
You are actively athletic but have had a longer period (3-8 weeks) without exercise:
Start with an easy training entry. For this, you can follow a beginner plan for the first 4 weeks, and then choose the appropriate advanced plan.
Notes on Using the Training Plans
The training plans you find online work well in theory. However, that doesn't mean they fit your life. Therefore, here are a few tips on how to adapt the plan to your life.
Occasionally, daily life is not compatible with the training plan. A
training plan sets the rhythm for your training schedule. It is important to maintain the time the body needs for regeneration between training sessions. Which days of the week you choose for yourself doesn't matter.
Even if you choose your training days for the week, it can always happen that a session doesn't fit into your schedule. Then the question arises: make up or skip? You can make up the session if there is still a rest day between the made-up session and the
next session. For example: running was planned for Wednesday, Thursday & Friday rest day, Saturday running. In this case, you can easily move the session from Thursday. If daily life and the training plan do not allow you to make up the session,
it is better to skip a session and continue with training as planned
continue. If you miss several sessions, it is best to continue with the plan
where you left off and, if necessary, shorten something in the last training block.
It is very important to listen to your body and adjust your training plan
accordingly. Here is Honesty with yourself is key!
If you feel very tired, take something out of the training plan, recover
yourself. Then, when you're fit again, you can continue with full energy.
Sometimes you feel tired and wonder if you are physically exhausted or just a bit drained from the day. Slip into your shoes and start running. After 10 minutes of running, you can assess: is this training doing me good right now? Or am I tired and need a break? Then you can decide whether to continue running or take a rest day.
Getting sick during structured training is annoying, but it can happen. A sick body is not capable of performing. Exercising while sick carries
health risks. Take a break, take the time to get well again, and ease back into the first training sessions after a period of illness.
In case of pain or injury, take a training break and please seek
professional advice from a physiotherapist or
doctor.
Training Plans for Beginners
Training Plans for Advanced Runners
Literature
Hanakam, F., & Ferrauti, A. (2020). Training Science for Sports Practice: Textbook
for Study, Training, and Instruction in Sports. Berlin: Springer Spektrum.
Janssen, P.G.J.M. (2003). Endurance Training: Training Control via Heart Rate and Lactic Acid Determination. Balingen: Spitta.
Hottenrott, K., & Neumann, G. (2008). Methodology of Endurance Training (Vol. 165).
Schorndorf: Hofmann.
Karvonen, M., Kentala, K., & Mustafa, O. (1957). The effects of training heart rate: A
longitudinal study. Annales Medicinae Experimentalis et Biologiae Feniae, 35, 307-315.
Muster, M., & Zielinski, R. (2006). Movement and Health. Darmstadt: Steinkopf.
Ribbecke, T. (2018). Regeneration Strategies: New Reserves through Systematic
Recovery and Monitoring. Munich: Richard Pflaum Verlag GmbH.
Zintl, F., & Eisenhut, A. (2004). Endurance Training: Fundamentals, Methods,
Training Control. Munich: BLV Sportwissen.
