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Road Running Training Plans

Following a structured training plan will increase your chances of success by 100%

Road Running Plans

Novice, Intermediate & Advanced Training Plans

Training Plans for Road Running

What are the road running race distances?​

Road Running is a popular endurance sport raced over a measured course on a tarred surface.

The 5 most common distances are: (from shortest to longest)

  • 5km 
  • 10km 
  • 21km or Half Marathon
  • 42km or Marathon
  • Ultra Distance
Road Running races can centre around a central venue, with athletes returning to the start venue area after completing the course or after each lap until the distance is completed. Many of the major world marathons are, however, point-to-point races where athletes start at one point and end at a different venue. 

Table of Contents

Choosing the appropriate running training plan

In order to make it easier for you to choose the correct training plan for you, we categorise our training plans along 3 variables:

  • Training hours,
  • Race Distance, and
  • Preferred training measure

Training Hours

We split our training plans based on training hours available to the athlete.
The categories are Novice, Intermediate and Advanced.

Novice – 4 to 8 hours of training per week

Intermediate – 9 to 13 hours of training per week

Advanced – 14 or more hours of training per week

Race Distance

The second variable is race distance:

Road Race Distances

5km, 10km, 21km, 42km and Ultra distance

Preferred Training Measure

Running training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and percentage of threshold pace (%TPace).

Training plan version v3.1 = %MHR for run sessions.
Training plan version v3.2 = %THR for run sessions.
Training plan version v3.4 = %TPace for run sessions. 

Road Running Training Plans

5km Road Running Plans

Our 5km Road Running training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based 5km Road Running Training Plans click on the link below.

Novice 5km Training plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate 5km Training Plans

Training plans for athletes training between 9 and 13 hours per week.

10km Training Plans

Novice 10km Training Plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate 10km Training Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced 10km Training Plans

Training plans for athletes training more than 14 hours per week.

21km Training Plans

Novice 21km training plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate 21km Training Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced 21km Training Plans

Training plans for athletes training more than 14 hours per week.

42km Training Plans

Novice Marathon Training Plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Marathon Training Plans

Training plans for athletes training between 9 and 13 hours per week

Advanced Marathon Training Plans

Training plans for athletes training more than 14 hours per week.

Ultra Road Running Training Plans

Novice Ultra Running Training Plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate Ultra Running Training Plans

Training plans for athletes training between 4 and 8 hours per week.

Advanced Ultra Running Training Plans

Training plans for athletes training more than 14 hours per week.

Event Specific Programs

While a training plan will increase your chances of success by 100%, no single training plan can prepare you for the rigours and nuances of every event.

Events differ in terms of distance, terrain and technicality. Some events are fast and flat, others are punctuated with short sharp hills, while others may traverse mountain passes.

Should you be serious about getting your best result at a specific event you should have a training program that prepares you specifically for its demands. This would have to be created specifically for you by one of our coaches. 

Complete the questionnaire on our Event Specific program page generator and one of our coaches will contact you. 

Individualised Training Programs

Individualised coaching is for athletes with lofty long term goals.
Work closely with one of our coaches to develop the skills, fitness and tactics necessary to take you to the highest levels in your sport.

We limit our coaches to a maximum of 25 individually coached athletes at a time to ensure the highest quality personalised professional service.

Free Road Running Training Plans

Are you unsure if a training plan will work for you?

Book a FREE online consultation with one of our coaches.

Alternatively, sign up for a FREE base training plan.
Click the link to get your running training plan FREE.

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Following a structured training plan will increase your chances of success by 100%