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

Answer these brief questions, and you'll immediately receive a training program that's individualized for your ability and goals. Preferred unit of distance: Miles Kilometers Please supply a recent race time:* * Required fields hrs mins secs for a: One Mile 5K 10K Half-Marathon Marathon race distance  Don't have a race? What distance are you training for? How much do you train per week? Just started running? How hard do you want to train? Maintenance Moderate Hard Very Hard Definitions Choose your long-run day: Schedule length: Starting week:  bookmark | email 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 DON'T HAVE A RACE TIME? If you don't have a recent race time, go to a local 400-meter track and time yourself while running 4 laps as fast as you can. Note your finish time, and enter it above as your "1 mile" race time. JUST STARTED RUNNING? If you have just started running, or don't feel that you are running enough to use these programs, go to our Beginning Runner Training Plan. This Plan will give you a simple, effective 8-week Walk-Run program to get you in shape. Get the Runner's World Beginning Runner Training Plan. TRAINING LEVEL DEFINITIONS Moderate: If you select a moderate program, your training miles will increase by about 10 percent per week. Your pace will increase very gradually. Hard: If you select a hard program, your miles will increase by about 15 percent per week. Your pace will increase very gradually. Very Hard: If you select a very hard program, your miles will increase by about 15 percent per week. Your pace will increase quite dramatically. Maintenance: If you select a maintenance program, you will get all the sophisticated workouts and paces that are contained in the other programs, but your miles will not increase.