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Training Plans by Canadian Running presented by Final Surge

Train to run your first or fastest race using training plans from Canadian Running magazine

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Running your best race means training with purpose and following a carefully considered plan. We have created training plans for athletes of all abilities for all the most popular–5K, 10K, half and marathon–road race distances. Find your perfect plan today!

Marathon/42.2K Plans

Canadian Running 16 Week ‘Run Your First’ Marathon Plan: For newer runners looking to run the marathon (42.2K) for the very first time.

Canadian Running 16 Week Beginner Marathon Plan: For runners who are looking to run the marathon for the first time or who want to improve. You should currently be comfortable running 25-30K a week including a 12K long run.

Canadian Running 16 Week Intermediate Marathon Plan: For runners looking to take their training to the next level. It is recommended that you currently be running at least 30-40K a week including a 15K long run.

Canadian Running 16 Week Advanced Marathon Plan: For the experienced runner who is looking to take their training to the next level and who is striving for a new personal best. You should currently be comfortable running at least 45-50K a week including a 16K long run.

Half Marathon/21.1K Plans

Canadian Running 12 Week Beginner Half Marathon Plan: For newer runners looking to run their first half or who wish to improve upon a previous experience. You should currently be comfortable running at least 20K a week including a 10K long run.

Canadian Running 12 Week Intermediate Half Marathon Plan: For runners looking to take their training to the next level and wanting to improve. You should currently be running around 30K a week including a long run of at least 10K.

Canadian Running 12 Week Advanced Half Marathon Plan: For experienced runners looking to take their training to the next level and striving for new personal bests. You currently run at least 40K a week including a 12K long run.

10K Plans

Canadian Running 8 Week Beginner 10K Plan: For newer runners looking to run their first 10K or who wish to improve upon a previous experience. You should currently be comfortable running 2-3 times per week and for up to 20 minutes.

Canadian Running 8 Week Intermediate 10K Plan: For experienced runners who are looking to take their training to the next level. You should currently be comfortable running 3-4 times per week including a long run of at least 8-10K.

Canadian Running 8 Week Advanced 10K Plan: For experienced runners who are striving for new personal bests. You should currently be comfortable running 3-4 times per week including a long run of at least 8-10K.

5K Plans

Canadian Running 8 Week Beginner 5K Plan: For newer runners who are looking to run their first 5K or who wish to improve upon a previous experience. You should currently be comfortable running 2-3 times per week and up to 15 minutes.

Canadian Running 8 Week Intermediate 5K Plan: For experienced runners who are looking to improve upon prior 5K racing experiences. You should currently be comfortable running 3-4 times per week including a long run of at least 8-10K.

Canadian Running 8 Week Advanced 10K Plan: For experienced runners who are striving for new personal bests. You should currently be comfortable running 3-4 times per week including a long run of at least 8-10K.