Training Plans for Runners

Customized workouts delivered daily to your inbox

Whatever your goal, Strava's training plans will help you get there.

  • Choose plans for 5k, 10k, Half Marathon and Marathon race distances
  • Tailor your training plan based on your race date and experience level
  • Plans feature workouts and long runs each week of varying quantity, duration and intensity to deliver you to your race in peak condition
  • Included free with Strava Premium. Start your Free 30-Day Trial.
  • 5K Plan

    VO2 Max
     
    6 Weeks

    This fun 6-week 5K plan improves your leg turnover, builds your speed and gives you the mental and physical toughness to run all out for 3.1 miles.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

    Learn More
  • 10K Plan

    VO2 Max/Lactate Threshold
     
    8 Weeks

    The 10K requires equal parts speed and stamina. This 8-week 10K plan builds your speed but also improves your stamina.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

    Learn More
  • Half-Marathon Plan

    Lactate Threshold/Endurance
     
    10 Weeks

    Racing a half-marathon requires endurance and stamina. This 10-week program gives you both. You'll arrive at race day mentally and physically ready for the race.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

    Learn More
  • Marathon Plan

    Long-term Endurance
     
    12 Weeks

    Success at the marathon simply requires the mental and physical preparedness to handle 26.2 miles. This 12-week program utilizes a sequence of workouts to build your endurance and stamina for race day.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

    Learn More

Powered by McMillan Running

McMillan Running provides expert coaching, combining the latest in exercise science with proven training strategies. Successful with new runners, experienced athletes, Boston qualifiers and even Olympians, McMillan Running has helped over 10 million runners train smarter and race faster.