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 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’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 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.

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 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 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 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.

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.

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.

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.

Outside's 12-week Tough Mudder training plan, created by Coach Jim Nix of Maryland-based Full Circle Fitness Training, is designed to get you in top form to tackle a 10-12 mile Tough Mudder course.

It's divided into three phases. The first focuses on building strength and cardio. Phase two adds speed, and phase three adds power. You'll increase your run mileage from two to eight miles over the course of the 12-week plan, and build strength, starting with basic strength workouts and working up to Tabata training and plyometrics.

You can find the required equipment for your strength workouts, including monkey bars and swings, at any playground.

So grab some buddies, get fit, then conquer a Tough Mudder course together.

(Note: You can use this three month plan at any time for any Tough Mudder event. It's currently entered in the calendar to target TM Texas in Dallas on March 31/April 1.)

This eight-week plan is designed for runners who want to finish a 5-K in 20 minutes, or an average pace of 6:26 per mile. It features five days of running per week, including easy runs, tempo runs, mile repeats, and half-mile repeats, plus long runs of 10 to 12 miles. Weekly mileage starts at 30 miles per week and peaks at 40 miles per week a few 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 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.

Design by Born To Run Coach Eric Orton, this 6-week program will help those beginning and experienced runners looking to make a transition to a minimal or natural running shoe with zero drop in the mid/outsole from toe to heel.

This program is free with B2R shoe purchase and is most effective when used with the B2R Foot Strength Level 1 Training DVD. www.born2run.com

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.

The Gritman Triathlon Challenge Training Program is a 14-week program designed specifically for the staff at Gritman Medical Center who have enrolled in the GTC.