Introduction To Plans (Running)
Beginner Plans
The Beginner Plan is designed to help individuals build a strong foundation in fitness and running. It focuses on consistency, basic endurance, proper form, and developing confidence in completing races .
This plan is ideal for:
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First-time runners
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People returning to fitness after a long break
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Individuals who can jog or run short distances but lack consistency
Beginner plans prioritize:
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Low to moderate intensity
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Gradual mileage increase
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Emphasis on habit-building and injury prevention
Race Timing Category (Approx.)
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5K: 30–40+ minutes
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10K: 65–80+ minutes
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Half Marathon: 2:30-3:00+ hours
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Full Marathon: 5:00-6:00+ hours
Intermediate Plans
The Intermediate Plan builds upon an established fitness base and introduces structured training to improve speed, endurance, and race efficiency.
This plan suits:
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Runners who train regularly
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Those who have completed multiple races
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Individuals aiming to improve personal bests
Intermediate plans include:
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Balanced speed and endurance workouts
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Moderate weekly mileage
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More structured race preparation
Race Timing Category (Approx.)
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5K: 22–30 minutes
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10K: 45–65 minutes
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Half Marathon: 1:50–2:30 hours
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Full Marathon : 3:45-5:00 hours
Advanced Plans
The Advanced Plan is performance-driven, targeting athletes who want to compete seriously and maximize their physical potential.
This plan is intended for:
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Experienced runners
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Athletes training year-round
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Individuals targeting podium placements or qualifiers
Advanced plans focus on:
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High-intensity sessions
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Higher weekly mileage
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Tactical race strategies and pacing
Race Timing Category (Approx.)
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5K: 16–22 minutes
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10K: 35–45 minutes
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Half Marathon: 1:15–1:50 hours
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Full Marathon: 2:45- 3:45 hours
Elite Plans
The Elite Plan is a high-performance training structure designed for competitive athletes aiming for national, collegiate, or professional-level results.
This plan is suited for:
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Elite or semi-professional runners
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Athletes with coaching experience
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Those competing at championship levels
Elite plans involve:
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Very high training volume and intensity
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Periodized training cycles
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Data-driven performance analysis
Race Timing Category (Approx.)
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5K: Under 16 minutes
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10K: Under 35 minutes
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Half Marathon: Under 1:15 hours
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Full Marathon: Under 2:45 hours
Free Basic Plans
The Basic Plan is a beginner-friendly training program designed with the primary goal of completing a chosen distance, not speed or competition. It focuses on gradually transitioning individuals from little or no physical activity to confidently finishing a race.
This plan is ideal for:
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Complete beginners with no running background
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People starting fitness after a sedentary lifestyle
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Individuals focused on health, confidence, and consistency rather than timing
Basic plans are characterised by:
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Walk–run intervals
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Very gradual progression
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Strong emphasis on injury prevention and habit-building
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Introduction for the types of plans we provide
Race Timing Category (Completion-Focused)
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5K: Trying on your first race
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10K: Going for your first 10K
Important Note: It is recommended to only jump to the next distance goal if you are confident about the previous and are completing it comfortably in your own desired/expected time acc. to your fitness. If you want to improve a particular distance time then check out beginner training plans.