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
Frequently Asked Questions
→ A training plan is ideal if you're self-motivated, prefer to work independently, and just need a clear roadmap to follow. It's perfect for those who can stick to a schedule on their own and don’t require personalized feedback along the way.
→ On the other hand, if you're looking for accountability, real-time adjustments, or expert advice tailored specifically to your progress and challenges, 1:1 coaching would be a better fit.
→ With coaching, you get personalized support to help you stay on track and reach your goals more effectively.
→ To get started, all you really need is access to a road or treadmill. No need for fancy gear or expensive equipment.
→ Keep it simple—lace up any pair of comfortable running shoes you already own, and you’re ready to go.
→ The focus should be on building consistency, not what gear you have. You can always upgrade later if needed, but to begin, the basics are enough!
Each training plan comes with clear descriptions to help you choose the right one.
→ If you're new to running, getting back into it after a long break, or want to build a solid foundation, the beginner plan is for you. It focuses on gradually increasing endurance, building confidence, and avoiding injury.
→ If you've been running consistently, have experience with races, and want to push your limits or achieve specific goals like improving pace, the intermediate plan will offer a more challenging structure to help you progress.