Running 5K in under 30 minutes requires 6:00/km pace. This 8-week plan builds the speed and endurance to break the barrier.
Sub-60 10K means holding 6:00/km pace for an hour. This 10-week plan develops the speed endurance to make it happen.
Sub-2 half-marathon is the golden benchmark—5:41/km pace for 21.1 km. This 12-week plan gets you across the line under two hours.
Sub-4 marathon is THE recreational marathon goal. This 16-week plan builds the endurance and pacing discipline to break four hours.