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Training Plans for Road Running

Following a Structured Training Plan can improve your chances of success by up to 100%

What are the road running race distances?​

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

  • 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

Road Running Training Plans

10km
Training Plans

Novice, Intermediate and Advanced 10km Road Running Training Plans

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Half Marathon
Training Plans

Novice, Intermediate and Advanced 21km Road Running Training Plans

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Marathon
Training Plans

Novice, Intermediate and Advanced 42km Road Running Training Plans

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Ultra
Training Plans

Novice, Intermediate and Advanced Ultra Road Running Training Plans

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Calculate your MAF training zone.

Training in this zone improves your aerobic system with reduced risk of injury and illness.
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Choose your running distance

Find the plan that matches your race:

  • 10km Road Running Training Plans
  • 21km Half Marathon Training Plans
  • 42km Marathon Training Plans
  • Ultra Distance Road Running Training Plans
  • Trail Running Training Plans

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MultiSportCoaching: endurance coaching South Africa-wide and online worldwide since 1993. Tailored coaching programs for athletes in triathlon, duathlon, running, cycling, MTB and swimming.

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