BEGINNERS WOMEN'S RUNNING Workouts Pace Workouts & Charts Hill Training Strength & Cross Training Race Training 5K & 10K Training Half-Marathon Training Marathon Training Triathlon Training Running Tips Running Form Running in Cold or Heat Trail Running Half Marathon Challenge Running for All Ages Yoga For Runners Blogs Ask Coach Jenny Peak Performance Trail Heads Video TOOLS SmartCoach Pace Calculator Training Calculator

Here's your individualized training program: Your current race time is: for a Your distance training goal is: You currently train: How hard you want to train: Your long-run day: Your training program Starts: and Ends: Length of your training schedule: REVISE YOUR TRAINING PROGRAM Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total  printer friendly | email | save settings REVISE YOUR TRAINING PROGRAM Legend Workouts: All runs are Easy, Long, Tempo, or Speedwork Dist: Total miles for the day Dist/Time: 9mi @ 9:11 means "Run 9 miles at 9:11 pace." Warm/Cool: Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day. Speedwork: "6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat." Rest/XT: Take a rest day, or do moderate cross-training activity. m: Meters mi: Miles BACKGROUND AND SPECIFICATIONS The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a proven, individualized training program. You can return to it as often as you want. Get More Background and Specifications

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