Training Programs Here are some great links to other running websites where you can get training programs and information about training theory.
While there is no one perfect training program, these sites should give you a starting point to design a program for yourself. (note: most of these programs list distances in miles. To convert to kilometers, simply multiply by 1.6)
- Jeff Galloway has a variety of programs for beginners to advanced marathoners. These are great programs for people who want to run 3-4 times/week and incorporate cross-training into their running program. There is a 5K training program which starts with running 10-15 minutes at a time. His half-marathon programs and marathon program incorporate walk breaks; Galloway was one of the pioneers in using walk-breaks to help average runners improve running endurance. His marathon programs include beginner programs and time-goal programs for advanced marathoners. The advanced marathon programs have you building to long runs which exceed the marathon distance (including walk breaks), a somewhat controversial training practice.
- Hal Higdon also has programs ranging from beginner to advanced marathon. His website has something for everyone. His beginner 5K programs start at a slightly higher level than Jeff Galloway's, but can be adjusted down and lengthened if necessary. There are a variety of programs at each distance; for example there is a "beginner" half-marathon program which reaches 10 miles (16K) as the maximum distance, as well as an "advanced" half-marathon program which reaches 15 miles (24K) as the maximum distance. His advanced distance programs generally incorporate 5-6 running days and high mileage. He also includes marathon programs for seniors, as well as "Boston Bound" program designed to train for the Boston Marathon. None of his marathon programs include long runs that exceed 20 miles (32K).
- Runner's World Magazine website is another good source of training programs. This site links to various articles which describe different training programs, ranging from 5K to advanced marathon.
Race Goal Times and Training Paces
For all of the above programs, if you are training for a distance race (10K or higher) you will need to decide on a goal time and training paces, especially for your long runs. Here are some links that will help you do this:
- runningforfitness.org will allow you to predict a race goal from shorter race times. It also has great calculators for pace calculations and conversions, calorie burning, and heart rate training.
- The MacMillan calculator will help you determine what paces are best for different types of runs.
Advanced Marathon Programs
Additionally, here are some links to advanced marathon training programs:
Heart Rate Training
For those who are interested in the theory behind heart rate training and how to use it to improve your running, here are some good links. In general, this type of training is done when not training for a specific time goal, but to improve overall aerobic fitness and running speed.
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