Runner's World Training Plans

This eight-week plan is designed for runners who want to finish a 5-K in 25 minutes, or an average pace of 8:02 per mile. It features five days of running per week, including easy runs, tempo runs, and mile repeats, plus long runs of six to 11 miles. Weekly mileage starts at 20 miles per week and peaks at 30 miles per week the week before the race. Paces for each workout are prescribed.

Want to break 3:45 in the marathon? This plan will help you do it. Most weeks feature one day of rest and six days of running. That includes hills, Yasso 800s, and tempo runs, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 31 miles a week and a 10-mile long run, and peaks three weeks before the race with 60 miles and a long run that's 22 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.

This eight-week plan is designed for runners who want to finish a 5-K in 30 minutes, or an average pace of 9:39 per mile. It features four days of running per week, including easy runs and tempo runs, plus long runs of four to seven miles. Weekly mileage starts at 13miles per week and peaks at 20 miles per week two weeks before the race. Paces for each workout are prescribed.

Want to break 4:15 in the marathon? This plan will help you do it. Most weeks feature two days of rest and five days of running. That includes hills, Yasso 800s, and tempo runs, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 26 miles a week and a 10-mile long run, and peaks three weeks before the race with 50 miles and a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.

Want to break 4:45 in the marathon? This plan will help you do it. Most weeks feature two days of rest and five days of running. That includes hills, Yasso 800s, and tempo runs, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 18 miles a week and an 8-mile long run, and peaks three weeks before the race with 36 miles and a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.

If you’re ready to run your first marathon, this plan is for you. It is geared for those who have run for at least a year, and have been running an average of 20 miles per week for the last three months. Each week features four days of short runs, a long run, and two days of rest. The plan also includes Yasso 800s to help ease you into speedwork, and marathon-pace runs to help you get used to running at the pace you'd like to target in the race. The mileage starts with 25 miles per week and peaks at 42 miles per week. Each day, along with your workouts, you’ll also get tips on training, nutrition, and injury prevention from the Runner’s World experts.

If you’re a veteran marathoner and want to fulfill your PR potential, train with Runner’s World, the worldwide authority on training and racing for more than four decades. This training plan is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has comfortably completed other marathons and shorter races. Each week features one day of rest and six days of running. That includes hill work, mile repeats, and Yasso 800s, plus race-pace runs and tune-ups to prep you for race day. The mileage starts at 33 miles per week and peaks at 60 miles per week.

If you’re ready to take the challenge of covering 26.2 miles, why not do it with the best? Train with Runner’s World, the worldwide authority on training and racing for more than four decades. This 16-week program will help you cross the finish line fit and injury-free. It is geared for those who have run for at least a year, three to four times per week on average. Each week features three days of running at an easy pace, a long run, and three days of rest. The long runs, which many rookies dread from the get-go, start at just five miles and gradually build to 20 miles a week toward the end of the program. Not the right plan for you? Check out our marathon training programs for intermediate and advanced runners. If you’re not ready to do 26.2 miles, check out Runner’s World’s training plans for 5-Ks, 10-Ks, and half-marathons.

If you’ve finished a marathon, and now want to finish faster, train with Runner’s World, which has been recognized as the worldwide authority on training and racing for more than four decades. This 16-week plan is geared for those who have been running for two to three years, have gone through regular cycles of logging up to 30 miles a week, and have finished a few half-marathons and at least one marathon. It will help you develop the speed and endurance you need to run your best marathon yet. Each week features two days of rest and five days of running. That includes hill work and the ever-popular Yasso 800s to build leg and lung power, plus marathon-goal pace runs. The plan starts with 26 miles a week and a 10-mile long run, and peaks three weeks before the race with 51 miles and a long run that’s 20 to 22 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.

This six-week schedule is geared toward serious runners and racing veterans who can comfortably run for an hour or more, and who want to develop the ability to run stronger, longer. Designed by the experts at Runner’s World, this plan includes two speed sessions each week, two days of easy running, a day of rest, and a long run that stretches up to 12 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate runners.

This five-week schedule, developed by the experts at Runner’s World,
is designed to provide beginners the endurance they need to go the 10-K distance (6.2 miles). The plan features four days of easy running, two days of rest, and some very short doses of faster running and gentle pickups. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.

This six-week schedule was designed by the experts at Runner’s World to help intermediate runners—those who have been running for at least a year, have completed some 5-Ks and 10-Ks, and want to develop the stamina to finish a 10-K faster. Each week features two days of rest, two days of easy running, some tempo- runs, and intervals done at race pace or slightly faster. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.

If you want to go 26.2 miles but have a schedule that’s already jam-packed, this plan is for you. This program is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has completed other marathons and shorter races. This plan will help you develop the strength and endurance to run the marathon, and give you the flexibility you need to fit training into your busy life. Each week features three quality workouts including Yasso 800s, marathon-pace runs, and long runs. Any other easy runs or cross-training you do on the other days are extra credit. You can move around all the workouts, as long as you don’t do hard workouts, like long runs and speed work, back to back. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate and advanced runners.

This six-week schedule, designed by the experts at Runner’s World, is geared for seasoned runners with several years of experience who do speedwork on a regular basis, and who want to run their absolute fastest 5-K yet. The plan features two track sessions each week, plus three days of running at an easy pace and two days of rest. Not the right plan for you? Check out Runner’s World’s training plans for intermediate runners and beginners.

This six-week schedule, designed by the experts at Runner’s World, is geared for a beginner who has been running two or three times a week on a regular basis for a few months. The plan features three days of running each week to develop a solid base of aerobic strength, and four days of rest for recovery. If you’re new to running, it’s guaranteed to get you across your first finish line fit and injury-free. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.

This six-week schedule, designed by the experts at Runner’s World, is geared for intermediate runners, who have been running consistently for at least a year, have completed races, and have tried some speedwork. It’s ideal for the person who wants to transition from just finishing a 5-K event to racing one. Each week includes four days of short runs, a session of faster race-pace intervals, and two days of rest. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.

This six-week plan will prepare you for the New Balance Falmouth Road Race on August 12, 2012. It is geared toward serious runners and racing veterans who can comfortably run for an hour or more, and who want to develop the ability to run stronger, longer. Designed by the experts at Runner’s World, this plan includes two speed sessions each week, two days of easy running, a day of rest, and a long run that stretches up to 12 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate runners.

This plan was designed for runners who want to break 1:30 in the half-marathon. It is geared for runners have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles.

This plan was designed for runners who want to break 1:45 in the half-marathon. It is geared for runners have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles.

This 10-week plan was designed by the experts at Runner’s World for those who want to break 2 hours in the half-marathon. Most weeks include four to five days of running and two to three days of rest. The plan includes tempo runs and speed workouts to boost your stamina and plenty of race-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles.

This 10-week plan was designed by the experts at Runner’s World for runners who want to break 2:15 in the Half Marathon. It's geared for runners who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It features two or three days of rest and four or five days of running each week. It includes tempo work to boost your stamina and plenty of race-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles.

This 10-week plan was designed by the experts at Runner’s World for anyone who wants to break 2:30 in a half-marathon. It is geared for runners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. Most weeks include three days of rest, three to four days of shorter runs, and one long run, which starts at five miles, builds gradually, and peaks at 13 miles. You’ll do workouts that include miles at your goal race pace so that you can develop the stamina you need to finish 13.1 miles feeling strong.

Want to break three hours in the marathon? This plan, developed by the Runner's World experts, will help you do it. The program starts with 36 miles a week and a 10-mile long run, and peaks three weeks before the race with 60 miles and a long run that's 23 miles. Most weeks feature one day of rest and six days of running, and include workouts like Yasso 800s, tempo runs, and goal-marathon-pace runs, to help you get fitter and faster. Each daily workout includes detailed instructions on pace and distance, plus Runner's World's best tips on nutrition, gear, racing, and staying motivated and injury-free.

Want to break 3:30 in the marathon? This plan, developed by the Runner's World experts, will help you do it. The program starts with 33 miles a week and a 10-mile long run, and peaks three weeks before the race with 60 miles and a long run that's 23 miles. Most weeks feature one day of rest and six days of running, and include workouts like Yasso 800s, tempo runs, and goal-marathon-pace runs, to help you get fitter and faster. Each daily workout includes detailed instructions on pace and distance, plus Runner's World's best tips on nutrition, gear, racing, and staying motivated and injury-free.

Want to break four hours in the marathon? This plan will help you do it. Most weeks feature two days of rest and five days of running. That includes hill repeats and speedwork, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 25 miles a week and a nine-mile long run, and peaks three weeks before the race with 50 miles and a long run that's 22 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.

Want to break 4:30 in the marathon? This plan will help you do it. Most weeks feature three days of rest and four days of running. That includes hills and speedwork to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 15 miles a week and a nine-mile long run, and peaks three weeks before the race with a 40-mile week, including a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.

Want to break five hours in the marathon? This plan will help you do it. Most weeks feature three days of rest and four days of running. That includes hills and speedwork to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 15 miles a week and a nine-mile long run, and peaks three weeks before the race with a 36-mile week, including a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.

Ready to run your first half-marathon? This plan is for you. It is geared for those who have run for at least a year, and have been running an average of 15 miles per week for the last three months. Each week features three days of short runs, a long run, and three days of rest or cross-training. The plan also includes tempo to help you get accustomed to running at a faster pace. The mileage starts with 14 miles per week and peaks at 24 miles per week. The long runs start at five miles per week, and peak at 12 miles. Each day, along with your workouts, you’ll also get tips on training, nutrition, and injury prevention from the Runner’s World experts.

This 10-week plan was designed by the experts at Runner’s World for advanced runners who have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate runners.

This 14-week plan is designed for advanced runners who have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one day of rest and six days of running. That includes tempo runs, speedwork, and long runs, which start at 10 miles and peak at 15 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate runners.

This 10-week plan was designed by the experts at Runner’s World for beginners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. Each week includes three days of rest, three or four days of shorter runs, and one long run, which starts at five miles, builds gradually, and peaks at 10 miles. You’ll do some gradually longer segments of running slightly faster than your usual pace to give you the stamina you’ll need to finish 13.1 miles feeling strong. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.

This 14-week plan was designed by the experts at Runner’s World for beginners who have at least a year of experience running on a regular basis and log an average of 15 to 20 miles per week. Each week includes three days of rest, three days of shorter runs, and one long run, which starts at six miles, builds gradually, and peaks at 10 miles to give you the endurance you need to get comfortable running for two hours at a time. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.

This 10-week plan was designed by the experts at Runner’s World for those who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It’s geared for those who may have finished a half-marathon and now want to finish faster. It features two or three days of rest and four or five days of running each week. It includes speedwork to boost your stamina and plenty of race-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.

This 14-week plan was designed by the experts at Runner’s World for those who have been running consistently for several years and regularly log an average of 25 to 30 miles per week. It’s geared for those who may have finished a half-marathon and now want to finish faster. It features two days of rest and five days of running each week, including hill work, tempo runs, and a long run that starts at seven miles and peaks at 13 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.

This six-week schedule will help prepare you for the New Balance Falmouth Road Race on August 12, 2012. It was designed by the experts at Runner’s World to help intermediate runners—those who have been running for at least a year, have completed some 5-Ks and 10-Ks, and want to develop the stamina to finish the seven-mile run faster. Each week features two days of rest, two days of easy running, some tempo- runs, and intervals done at race pace or slightly faster. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.

Have you just finished going 26.2 or 13.1? This four-week plan will help you recuperate from the race, maintain your fitness, and stay injury-free. It starts with rest and cross-training to help your recovery, and gradually adds mileage and speed so that within one month of crossing the finish line, you’ll feel as fit and fresh as you did before the race. All of the cross-training and easy runs should be kept at a relaxed pace at first—below 70 percent of maximum heart rate. Follow the plan, but also listen to your body. If you feel acute pain or have lingering fatigue, progress to the next week’s training only when you can comfortably complete the preceding week’s goal.

If you’re a runner heading to your first Olympic-distance triathlon, this 12-week plan is for you. Runner’sWorld and tri coach Dara Wittenberg have created this program specifically for runners preparing for an Olympic-distance triathlon (typically a 1.5-kilometer swim, a 40-kilometer ride, and a 10-K run). It’s designed to help you take advantage of the running strength you already have, so that you can run strong off the bike on race day, and help you to develop the strength you need to complete the swimming and cycling workouts feeling strong. Most weeks include one day of rest, two days of biking, two days of swimming, and two days of running. Your swims will include pool and open-water workouts. You'll also have brick workouts (combination workouts) so that you get plenty of race-day rehearsal. You’re ready for this plan as long as you can swim four laps of a pool (200 meters) nonstop and bike for 45 minutes without resting.

Want to become a runner? Not sure where to begin? This program will help you learn to run in just 30 minutes a day. This plan is a companion to the book Run Your Butt Off!. It was developed by Budd Coates, four-time Olympic Trials marathoner and Rodale’s director of corporate fitness, who has helped thousands of runners take their first strides. Each week includes four days of workouts, and each workout takes roughly 30 minutes to complete. The 12-week program starts with 30-minute walks, and over the course of the program, gradually incorporates segments of running. By the final week of the program, you’ll be running 30 minutes straight. Throughout the plan, you’ll get tips on gear, safety, and injury-prevention, plus advice on how to maintain your healthy eating habits and shed extra pounds.

If you’re a runner heading to your first triathlon, this eight-week plan is for you. Runner’sWorld and tri coach Dara Wittenberg have created this program specifically for runners preparing for a sprint triathlon (a quarter-mile swim, 12-mile bike, and 5-K run). It’s designed to help you maintain the running endurance you already have, and help you to develop the swimming and cycling strength you need for the race. Most weeks include one day of rest, two days of biking, two days of swimming, and two days of running. Your swims will include pool and open-water workouts. As you get closer to the race, you’ll have brick workouts (combination workouts) so that you get plenty of race-day rehearsal. You’re ready for this plan as long as you can swim one lap of a pool (50 meters) nonstop and bike for 30 minutes without resting.

This six-week program will keep you fit through the dark days of winter so that when it's time to start training for your target race, you'll be fit, fresh, and ready to start strong. Each week includes two easy runs, a long run to preserve your endurance, and one session of faster running to keep your fitness sharp. Three days are reserved for rest or cross-training. Throughout the program, you'll get tips on cross-training, running in cold and snowy conditions, plus advice how to maintain your healthy eating habits and fend-off holiday weight gain.

This six-week schedule, developed by the experts at Runner’s World, can help beginners prepare for the New Balance Falmouth Road Race on August 12, 2012. It is designed to provide beginners the endurance they need to go the seven-mile race distance. The plan features four days of easy running, two days of rest, and some very short doses of faster running and gentle pickups. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.

This eight-week plan will help you develop endurance and introduce you to track workouts to boost your speed and fitness. The plan includes some hills and formal speedwork on the track. Before doing this plan you should be able to run 18 miles per week with a long run of at least 6 miles. Each week includes five workouts with one track workout and one rest day. Each Saturday there will be a long run, which starts at 6 miles at the beginning of the plan and peaks at 9 miles. The first workout is a two-mile run, and the plan builds gradually, so that by the end of the program you should be able to complete a track workout, plus a long run of 8 miles. If you have a BMI of at least 25, are 60 years or older, or if you’d like to take a more gradual approach, you can repeat any week, or every week, and stretch this out to a 10- or 12-week plan.

This plan will help you start running, by adding short bursts of running to your regular walks. At the end of this seven-week plan, you’ll be able to complete 175 minutes of run/walking workouts per week, running for about twice the amount of time that you spend walking. The plan includes four workouts per week with an optional fifth day. The first workout is a 20-minute walk, and the plan builds gradually so that by the end of the program, you should be able to work out for 55 minutes - run/walking. If you don’t have time for the longest workout of each week, it’s okay to split it in half. If you have a BMI of more than 25, are 60 years or older, or if you’d like to take a more gradual approach, you can repeat any week.

This plan will help you get in the habit of regular exercise and will lay the foundation so you can become a runner. With this seven-week plan, you can build up to and beyond 150 minutes per week of exercise—the amount that experts recommend to prevent illnesses like diabetes, heart disease, stroke, and hypertension. Each week includes four workouts with an option to do a fifth workout. The plan starts with a 15-minute walk and builds gradually, so that by the end of the program you will be able to walk for 60 minutes without stopping.

This plan was designed for experienced runners who are training for the Hat Trick )the 5-K, 10-K, and Half-Marathon) at the Runner's World Half and Festival in Bethlehem on October 20-21. It is ideal for advanced runners who have averaged at least 30 miles per week for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes hill work, race-pace runs, mile repeats, and long runs, which start at 10 miles and peak at 13 miles. The plan also includes notes on the Bethlehem course. To prepare runners for the rigors of running the 5-K, 10-K, and half-marathon within 24 hours, the plan also includes six "doubles" - or back-to-back quality workouts. The plan also includes tips to help runners prepare for the fueling, logistic, and recovery requirements that go along with racing in three events in two days.

This plan was designed for experienced runners who are training for the Runner's World Half-Marathon in Bethlehem on October 21. It is ideal for advanced runners who have averaged at least 30 miles per week for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes hill work, race-pace runs, mile repeats, and long runs, which start at 10 miles and peak at 13 miles. The plan also includes notes on the Bethlehem course.

This plan was designed for runners who are training for the Runner's World Half-Marathon in Bethlehem on October 21. It is ideal for beginners who have at least six months of experience running and who log an average of 15 to 20 miles per week. Each week includes three days of rest or cross training, and three to four days of running. Each week features a long run, which starts at 4 miles, builds gradually, and peaks at 10 miles. The plan features hill work to build your legs and lung strength, and to prepare you for the inclines and descents that you’ll face in the race. You’ll also do some gradually longer segments of running at race pace to build your fitness and give you the stamina you’ll need to finish 13.1 miles feeling strong. The program also includes notes on the Bethlehem course.

This plan was designed for new runners who are training for the Hat Trick (the 5-K, 10-K and Half-Marathon) at the Runner's World Half and Festival in Bethlehem on October 20-21. It is ideal for beginners who have at least six months of experience running and who log an average of 15 to 20 miles per week. Each week includes three days of rest or cross training, and three to four days of running. Each week features a long run, which starts at 4 miles, builds gradually, and peaks at 10 miles. The plan features hill work to build your legs and lung strength, and to prepare you for the inclines and descents that you’ll face in the race. You’ll also do some gradually longer segments of running at race pace to build your fitness and give you the stamina you’ll need to finish 13.1 miles feeling strong. Throughout the program, there are four "doubles," back-to-back quality workouts to help you prepare for the rigors of covering a 5-K, 10-K, and half-marathon within 24 hours. The program also includes notes on the Bethlehem course, and tips on the fueling, logistic, and recovery demands involved in racing in three events in two days.

This plan is designed for those who are training for the Hat Trick (the 5-K, 10-K, and Half-Marathon) at the Runner's World Half and Festival in Bethlehem on October 20-21. It is ideal for those who have been running consistently for several years and who regularly log an average of 20 to 30 miles per week. It’s geared for those who may have finished a half-marathon and now want to finish faster. It features two or three days of rest and four or five days of running each week. The plan features hill work to build your leg and lung strength, and to prepare you for the inclines and descents that you’ll face in the race. You’ll also do mile repeats to boost your stamina and plenty of half-marathon goal-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at seven miles in week one and peaks at 13 miles. The plan also includes notes about the Bethlehem course.
o prepare runners for the rigors of running the 5-K, 10-K, and half-marathon within 24 hours, the plan includes five "doubles" - or back-to-back quality workouts. The plan also includes tips to help runners prepare for the fueling, logistic, and recovery needs that go along with racing in three events in two days.

This plan is designed for those who are training for the Runner's World Half-Marathon in Bethlehem on October 21. It is ideal for those who have been running consistently for several years and who regularly log an average of 20 to 30 miles per week. It’s geared for those who may have finished a half-marathon and now want to finish faster. It features two or three days of rest and four or five days of running each week. The plan features hill work to build your leg and lung strength, and to prepare you for the inclines and descents that you’ll face in the race. You’ll also do mile repeats to boost your stamina and plenty of half-marathon goal-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at seven miles in week one and peaks at 13 miles. The plan also includes notes about the Bethlehem course.

Did you BQ? Are you headed to Hopkinton in 2011? Runner’s World, the leading authority on training and racing, has designed this unique plan to help you prepare to run the world’s oldest and most-prestigious 26.2-mile course, the Boston Marathon. This 16-week program features easy runs, speedwork, and long runs, plus hill workouts that will help you develop the fitness you’ll need to weather the descents early in the race and the notorious climb up Heartbreak Hill. Along with tips on training, nutrition, injury-prevention, and cold-weather running, you’ll also get interesting facts and highlights about the legendary marathon. The plan is geared for someone who has met the qualifying standards for Boston in at least one other marathon, and regularly runs 30 to 40 miles per week. Each week of the program includes two days of easy running, two days of rest, one long run, hill work, and speed sessions such as mile repeats and Yasso 800s. The long runs start at nine miles and stretch up to 22 miles three weeks before the race. If you’re training for another race, or this isn’t the right plan for you, check out Runner’s World’s other marathon training plans.

This four-week plan, designed by endurance coach and yoga teacher Sage Rountree, and the experts of Runner’s World, is designed to help runners develop the strength and flexibility required to run faster, more efficiently, and stay injury-free. The plan includes a series of 20- to 60-minute sequences of postures that can be done immediately after a run or on their own.Each workout includes instructions on the poses and video demonstrations. (To see a video about the plan, click this link:http://www.youtube.com/watch?v=0_iEdED02kY). As you build strength in the core, hips, and legs, you’ll find that nagging aches in the back and hips start to dissipate. As you develop more mind-body awareness, and as you learn to sync the movement of your body with the movement of your breath, you’ll find that you’re able to run faster with more ease. The plan is designed to complement the Runner’s World Marathon and Half-Marathon Training programs. On Mondays, Wednesdays, and Fridays, you’ll do core and whole-body strengthening exercises. On Tuesdays and Thursdays, the workouts target the hips and the hamstrings, which tend to be problem areas for runners. On Saturdays, which most runners reserve for long runs, you can take the day off from formal practice. Each Sunday features a light and contemplative practice to match the easy recovery run typically done on that day. Find out more about Sage Rountree at sagerountree.com. You can find more video demonstrations of these poses at runnersworld.com/videos.