5K Training Plan Time Based. Know what your target average pace should be. The fastest 5k time ran by a man is 12:51.

Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end. This plan needs to be based on the paces you’ve been rowing during your training for the race distance in question. 60 mins rest 4 hours 10e:

Half Marathon Training Plan Distance Based. Download the plan to see what's in store for the remaining 12 weeks. Technically the body can store enough glycogen to get you through a 20 mile run, which is why you’re far less likely to bonk in a half marathon.

Included free with a subscription. Easy run or recovery run: Download the plan to see what's in store for the remaining 12 weeks.