Download a Run Training Plan
Strides for Strength's run training plans are designed to help you prepare for your upcoming race with confidence and precision. Tailored to your experience level and race goals, these plans provide a structured, step-by-step approach to building endurance, increasing speed, and optimizing your performance on race day. Our training plans ensure you're fully physically and mentally prepared to achieve your best possible results and cross the finish line strong.
5K & 10K Running Plans
12-Week 5K Beginner Run Plan
This template is perfect for the person that is just getting into running or is coming back after an extended period off
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3 runs/week
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Start with walk/run-gradually increase until running non-stop
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6 page athlete need to know doc included!
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Spreadsheet tracker/journal
12-Week 5k Intermediate Run Plan
This template is perfect for someone who has run a 5k recently and is looking to improve their time. You should be able to run at least 3 miles before starting
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4 runs/week
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1-2 days/week of speed work
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6 page athlete need to know doc included!
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Spreadsheet tracker/journal
12-Week 10K Beginner Run Plan
This template is perfect for the person that is just getting into running or is coming back after an extended period off
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4 runs/week
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Start with walk/run-gradually increase until running non-stop
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6 page athlete need to know doc included!
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Spreadsheet tracker/journal
12-Week 10K Intermediate Run Plan
This template is perfect for someone who has run a 10k recently and is looking to improve their time. You should be able to run at least 3 miles before starting
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4 runs/week
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1 day/week of speed work
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6 page athlete need to know doc included!
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Spreadsheet tracker/journal
Half Marathon & Marathon Running Plans
14-Week Half Marathon Beginner Run Plan
This template is perfect for the person that has just signed up for their first ever half marathon! Maybe it's your first time dipping your toe into longer distance or you ran a half marathon years ago, this is the template for you! You should be able to run at least 3 miles before starting.
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4 runs/week
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Ease you in to speed work every other week
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6 page athlete need to know doc included!
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Spreadsheet tracker/journal
14-Week Half Marathon Intermediate Run Plan
This template is perfect for the person that is looking to improve their half marathon time! Ideally you have run a half marathon and want to see how fast you can get. You should be able to run at least 4 miles before starting
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4 runs/week
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1-2 days/week of speed work
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6 page athlete need to know doc included!
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Spreadsheet tracker/journal
18-Week Marathon Beginner Run Plan
This template is perfect for the person that has ran a 10k or even a half marathon and is ready to tackle a FULL 26.2 MILES! LET'S GO! You should be able to run at least 6 miles before starting.
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4 runs/week
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Speed work every other week
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6 page athlete need to know doc included!
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Spreadsheet tracker/journal
18-Week Marathon Intermediate Run Plan
This template is perfect for the person that has ran a full marathon before and is looking to improve their time. This plan really focus on a lot of speed work to help you really unlock your full potential! You should be able to run at least 6 miles before starting
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5 runs/week
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1-2 days/week of speed work
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6 page athlete need to know doc included!
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Spreadsheet tracker/journal