Training Plans
Your Spring Running Guide

Perfect your stride this running season with workouts, injury prevention tips, healthy eating advice, and everything else you need to ramp up your training.

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New York Road Runners' Half-Marathon Training Plan

Get race-ready in just 10 weeks with this official training schedule from the esteemed running organization.

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The 5K Race and Obstacle Course Made Just For You

Dotted with a dozen fun obstacles sure to challenge your agility, balance, strength, and speed, the SHAPE Diva Dash is one race you'll want to sign up for.

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Nike's 14-Day 'Be a Better Athlete' Training Plan

Are you a runner who shuns strength training? A gym rat who hates cardio? Follow this exclusive two-week training plan to become stronger, faster, and fitter.

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The Beginner Runner's 5K Training Plan

If running even one mile sounds intimidating, follow this simple plan to get ready to rock your first 5K!

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5 Workouts to Accomplish Any Fitness Goal

All you need are four basic exercises—if you put them together in the right way. Customize your plan here.

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5 Ways to Improve Your Track Workout

That big red oval isn't just for high school hurdlers—it's also the perfect place to prepare for a PR at any race.

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Run Faster, Longer, Stronger, and Injury-Free

This infographic of the best running form cues will help you move more fluidly and efficiently whether you’re a casual runner or marathon addict.

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Dive in and Swim in the Ocean Confidently

Transition from the pool to open water with these triathlete-tested tips.

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