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Training plans

Pick a plan by sport, distance, and goal

Free adaptive training plans for runners, cyclists and triathletes, with training, recovery and race planning in SportPlan.

Running

marathon

beginner· 18 wk · 5h
sub-4:00· 16 wk · 6h
sub-3:30· 16 wk · 7h
sub-3:00· 16 wk · 9h
sub-2:30· 18 wk · 10h

half marathon

beginner· 12 wk · 4h
sub-2:00· 12 wk · 5h
sub-1:45· 12 wk · 6h
sub-1:30· 12 wk · 7h
sub-1:15· 14 wk · 9h

10K

beginner· 10 wk · 3h
sub-50 min· 10 wk · 4h
sub-40 min· 10 wk · 6h
sub-35 min· 10 wk · 7h
sub-30 min· 8 wk · 9h

5K

beginner· 8 wk · 3h
sub-25 min· 8 wk · 4h
sub-20 min· 8 wk · 5h
sub-17 min· 8 wk · 7h

return from injury

beginner· 6 wk · 3h
intermediate· 6 wk · 4h
advanced· 6 wk · 5h

off-season transition

beginner· 4 wk · 3h
intermediate· 4 wk · 5h
advanced· 4 wk · 6h

heat acclimation

beginner· 2 wk · 4h
intermediate· 2 wk · 5h
advanced· 2 wk · 6h

cycle-aware training

beginner· 12 wk · 4h
intermediate· 12 wk · 5h
advanced· 12 wk · 6h

Trail running

half marathon

beginner· 12 wk · 4h
intermediate· 12 wk · 6h
advanced· 12 wk · 8h

marathon

beginner· 16 wk · 5h
intermediate· 16 wk · 7h
advanced· 18 wk · 9h

50K trail

beginner· 16 wk · 5h
intermediate· 16 wk · 7h
advanced· 18 wk · 9h

100K trail

beginner· 24 wk · 7h
intermediate· 20 wk · 9h
advanced· 20 wk · 10h

ultra trail

intermediate· 22 wk · 10h
advanced· 24 wk · 12h

Cycling

gran fondo

beginner· 12 wk · 5h
intermediate· 12 wk · 7h
advanced· 16 wk · 10h

century ride (100 mi)

beginner· 10 wk · 5h
intermediate· 12 wk · 7h
advanced· 16 wk · 9h

time trial

intermediate· 10 wk · 6h
advanced· 12 wk · 9h

criterium

intermediate· 10 wk · 7h
advanced· 12 wk · 10h

MTB cross-country

intermediate· 10 wk · 7h

off-season transition

intermediate· 4 wk · 5h

Triathlon

Ironman 70.3

beginner· 16 wk · 7h
intermediate· 16 wk · 10h

Ironman

intermediate· 24 wk · 12h

Orienteering

sprint orienteering

beginner· 8 wk · 3h
intermediate· 8 wk · 4h
advanced· 8 wk · 6h

middle-distance orienteering

beginner· 10 wk · 3h
intermediate· 10 wk · 5h
advanced· 10 wk · 7h

long-distance orienteering

beginner· 12 wk · 4h
intermediate· 12 wk · 6h
advanced· 12 wk · 8h

rogaine

beginner· 16 wk · 5h
intermediate· 16 wk · 7h
advanced· 16 wk · 9h

Related tools and reading

Pace calculator →
VDOT calculator →
Heart-rate zones calculator →
FTP calculator →
Race-week & taper guides →
Return to run after injury →
Garmin metrics explained →

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