Do-it-Yourself Training Plans

The following do-it-yourself training plans have been gathered from various sources. Study the training plans that interest you and find the one that's best for you. Some of them are very similar. If you are out of shape, please do not begin any training program before consulting a doctor.

Overall Basics | Walking | 5K | 10K | Half-Marathon | Marathon



Overall Basics

Warm-Up & Cool Down All runners/walkers should warm-up before working out with 15-20 minutes of easy jogging or walking. From the Cedar Hills Recreation Center (Spring and Summer) we will do a slow group warm-up for one and a half miles down and around a local neighborhood park and lake. Repeat runners include 100-meter strides. Don't forget a light stretch after warm-up and cool down and stretch after your workout for 10-20 minutes. Caution: Water fountains and bathrooms are available in the Cedar Hills Recreation Center.

Water Warning: There is generally no water available on the running route once we start the workout. Packing a water bottle or stashing it on the course is highly recommended. Repeat sessions are designed for experienced runners. As a guide - you should not be doing repeat training if your weekly mileage is less than 20 miles per week and no more than 10% of your weekly mileage should be composed of repeat sessions. Be sure to take a rest day or a very easy run day after any speed workouts. All participants should be medically able and properly trained before participating in any physical exercise.

Repeat Recovery: To keep the workouts simple, recoveries will generally be one half the distance of the stated repeat. For example, if the repeat is ½ mile, recovery will be ¼ mile. Recoveries between sets (indicated by ( ), will be ¼ mile regardless of last repeat. All recoveries will be at least ¼ mile at the Cedar Hills Recreation Center location (Spring and Summer only).

 

Walking

Basic Walking Plan from Runner's World

Runner's World 5K Walking Plan
An 8 week plan to walking your first 5K race

Hal Higdon's 10K Walkers Training Plan

Hal Higdon's Half-Marathon Walkers Training Plan

 

5K

Runner's World Train for Your First 5K Plan

Cool Running's Couch-to-5K Plan
For those completely new to running.

Hal Higdon's 5K Novice Training Plan

Runner's World Beginner 5K Plan

Cool Running's Beginners 5K Plan
For runners who run 15 to 25 miles per week and expect to run the 5K in 24:00 or less. You should have at least six months of running experience.

Hal Higdon's 5K Intermediate Training Plan

Runner's World Intermediate 5K Plan

Cool Running's Intermediate 5K Plan
For runners who run 25 to 50 miles per week and expect to run the 5K between 20:00 and 24:00 for men,
or 22:00 and 26:00 for women.

Hal Higdon's 5K Advanced Training Plan

Runner's World Advanced 5K Plan

Cool Running's Advanced 5K Plan
For runners who run 40 to 60 miles per week and expect to run the 5K between 17:00 and 20:00 for men, or 19:00 and 22:00 for women.

Cool Running's Competitive 5K Plan - For runners who run over 50 miles per week and expect to run the 5K under 17:00 for men, or 19:00 for women.

Jeff Galloway's 5K Training Schedule
Good for all levels of runners. Touted as a "low-mileage, injury-free" program.

 

10K

Hal Higdon's 10K Novice Training Plan

Runner's World Beginners 10K Plan
You've been running at least six months and have done a 5-K or two. You run three to five miles three or four days a week.

Cool Running's Beginners 10K Plan
For runners who run 15 to 25 miles per week and expect to run the 10K in 48:00 and up for men, or 54:00 and up for women. You should have at least six months of running experience.

Hal Higdon's 10K Intermediate Training Plan

Runner's World Intermediate 10K Plan
You've been running a year or more, done some 5-Ks, maybe even a 10-K. But you want to get faster.

Cool Running's Intermediate 10K Plan
For runners who run 25 to 50 miles per week and expect to run the 10K between 40:00 and 48:00 for men, or 44:00 and 52:00.

Hal Higdon's 10K Advanced Training Plan

Runner's World Advanced 10K Plan
A 6 week plan.

Cool Running's Advanced 10K Plan
For runners who run 40 to 60 miles per week and expect to run the 10K between 34:00 and 40:00 for men, or 38:00 and 44:00 for women.

Cool Running's Competitive 10K Plan
For runners who run over 50 miles per week and expect to run the 10K under 34:00 for men, or 38:00 for women.

Jeff Galloway's 10K Training Schedule
or all levels of runners. Touted as "low-mileage, injury-free" program.

 

Half-Marathon

Hal Higdon's Half-Marathon Novice Training Plan

Runner's World Beginners Half-Marathon Plan - You've run for at least a year. You can run 5 miles at a time without distress, average 15 to 20 miles a week, and have finished a 5-K, perhaps even a 10-K.

Cool Running's Beginners Half-Marathon Plan - For runners who currently run 15 to 25 miles per week and expect to run the half marathon in about 2 hours.

Hal Higdon's Half-Marathon Intermediate Training Plan

Runner's World Intermediate Half-Marathon Plan - You have been running consistently for several years, tried various kinds of speed training, average 25 to 30 miles a week, and may even have finished a half-marathon.

Cool Running's Intermediate Half-Marathon Plan - For runners who curently run 25 to 50 miles per week and expect to run the half marathon in under 1:45:00.

Hal Higdon's Half-Marathon Advanced Training Plan

Runner's World Advanced Half-Marathon Plan - You've run and raced for many years. You've finished just about every distance--half-marathon and perhaps full marathon included--and have averaged 35-plus miles a week for at least the last 6 months.

Cool Running's Advanced Half-Marathon Plan - For runners who currently run 40 to 60 miles per week and expect to run the half marathon in under 1:30:00.

Cool Running's Competitive Half-Marathon Plan - For runners who currently run over 60 miles per week and expect to run the half marathon in under 1:20:00.

Jeff Galloway's Half-Marathon Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.

Marathon

Runner's World Marathon Plan - 12 week plan.

Hal Higdon's Marathon Novice Training Plan

Cool Running's Beginners Marathon Plan - For runners who currently run 15 to 25 miles per week and expect to run the marathon in about 4 hours for men, or 4:20 for women. You should have at least one year of running experience.

Hal Higdon's Marathon Intermediate (I and II) Training Plans

Cool Running's Intermediate Marathon Plan - For runners who currently run 25 to 50 miles per week and expect to run the marathon in under 3:30 for men, or 3:50 for women.

Hal Higdon's Marathon Advanced (I and II) Training Plans

Cool Running's Advanced Marathon Plan - For runners who currently run 40 to 60 miles per week and expect to run the marathon in under 3:00 for men, or 3:20 for women.

Cool Running's Competitive Marathon Plan - For runners who currently run over 50 miles per week and expect to run the marathon in under 2:30 for men, or 2:50 for women.

Jeff Galloway's Marathon Training Schedule - for all levels of runners. Touted as "low-mileage, injury-free" program.

 

 
 


ORRC, 4840 SW Western Ave. #200, Beaverton, OR 97005 orrc@orrc.net