High Quality Training Plans to run your best for any Distance

We have developed training plans for everything from a 5k to 100 miles. For each distance, plans are available in Beginner and Advanced levels. Choose a Beginner Plan if this is your first time training for an event distance or you are focused mainly on completing the distance. Choose an Advanced Plan if you are training for a personal best after racing the distance previously.

Plans are also available based on Effort or Pace:

  • FASTER BY FEEL: Effort-based plans where all training and workouts are based on perceived exertion

  • TARGET TIME: Pace-based plans that use your current fitness and goal time in order to train you to hit a specific target on race day

All training plans are delivered through a digital calendar platform that integrates with major GPS devices, which will enable real-time instructions during running workouts. There are no PDF versions of these training plans.

Training Plans

Training Plans

5k Training Plan - Target Time

Hone in on specific time and pace goals with this 12-week training block for a 5k. This training plan will be customized based on your current fitness level and race goal time so that your workouts can be directed using pace ranges throughout the cycle.

Select the Beginner Level if you are training for this race distance for the first time but still want to have pacing guidance as a part of your training. Select the Advanced Level for an added challenge or if you have raced this distance before and want to train for a personal record!

You will be prompted to enter a recent race time (or estimate) for your current fitness as well as a race time goal when purchasing this item. An Ironroot Coach will customize the training platform based on these metrics so that the training program aligns with your fitness and goal.

$45.00
10k Training Plan - Target Time

Hone in on specific time and pace goals with this 12-week training block for a 10k. This training plan will be customized based on your current fitness level and race goal time so that your workouts can be directed using pace ranges throughout the cycle.

Select the Beginner Level if you are training for this race distance for the first time but still want to have pacing guidance as a part of your training. Select the Advanced Level for an added challenge or if you have raced this distance before and want to train for a personal record!

You will be prompted to enter a recent race time (or estimate) for your current fitness as well as a race time goal when purchasing this item. An Ironroot Coach will customize the training platform based on these metrics so that the training program aligns with your fitness and goal.

$45.00
Half Marathon Training Plan - Target Time

Hone in on specific time and pace goals with this 16-week training block for a half marathon. This training plan will be customized based on your current fitness level and race goal time so that your workouts can be directed using pace ranges throughout the cycle.

Select the Beginner Level if you are training for this race distance for the first time but still want to have pacing guidance as a part of your training. Select the Advanced Level for an added challenge or if you have raced this distance before and want to train for a personal record!

You will be prompted to enter a recent race time (or estimate) for your current fitness as well as a race time goal when purchasing this item. An Ironroot Coach will customize the training platform based on these metrics so that the training program aligns with your fitness and goal.

$55.00
Marathon Training Plan - Target Time

Hone in on specific time and pace goals with this 18-week training block for a marathon. This training plan will be customized based on your current fitness level and race goal time so that your workouts can be directed using pace ranges throughout the cycle.

Select the Beginner Level if you are training for this race distance for the first time but still want to have pacing guidance as a part of your training. Select the Advanced Level for an added challenge or if you have raced this distance before and want to train for a personal record!

You will be prompted to enter a recent race time (or estimate) for your current fitness as well as a race time goal when purchasing this item. An Ironroot Coach will customize the training platform based on these metrics so that the training program aligns with your fitness and goal.

$65.00
50k Training Plan - Target Time

Hone in on specific time and pace goals with this 20-week training block for 50 kilometers. This training plan will be customized based on your current fitness level and race goal time so that your workouts can be directed using pace ranges throughout the cycle.

Select the Beginner Level if you are training for this race distance for the first time but still want to have pacing guidance as a part of your training. Select the Advanced Level for an added challenge or if you have raced this distance before and want to train for a personal record!

You will be prompted to enter a recent race time (or estimate) for your current fitness as well as a race time goal when purchasing this item. An Ironroot Coach will customize the training platform based on these metrics so that the training program aligns with your fitness and goal.

$75.00
50 Mile Training Plan - Target Time

Hone in on specific time and pace goals with this 20-week training block for a 50-miler. This training plan will be customized based on your current fitness level and race goal time so that your workouts can be directed using pace ranges throughout the cycle.

Select the Beginner Level if you are training for this race distance for the first time but still want to have pacing guidance as a part of your training. Select the Advanced Level for an added challenge or if you have raced this distance before and want to train for a personal record!

You will be prompted to enter a recent race time (or estimate) for your current fitness as well as a race time goal when purchasing this item. An Ironroot Coach will customize the training platform based on these metrics so that the training program aligns with your fitness and goal.

$75.00
100k Training Plan - Target Time

Hone in on specific time and pace goals with this 20-week training block for 100 kilometers. This training plan will be customized based on your current fitness level and race goal time so that your workouts can be directed using pace ranges throughout the cycle.

Select the Beginner Level if you are training for this race distance for the first time but still want to have pacing guidance as a part of your training. Select the Advanced Level for an added challenge or if you have raced this distance before and want to train for a personal record!

You will be prompted to enter a recent race time (or estimate) for your current fitness as well as a race time goal when purchasing this item. An Ironroot Coach will customize the training platform based on these metrics so that the training program aligns with your fitness and goal.

$75.00
100 Mile Training Plan - Target Time

Hone in on specific time and pace goals with this 20-week training block for a 100-miler. This training plan will be customized based on your current fitness level and race goal time so that your workouts can be directed using pace ranges throughout the cycle.

Select the Beginner Level if you are training for this race distance for the first time but still want to have pacing guidance as a part of your training. Select the Advanced Level for an added challenge or if you have raced this distance before and want to train for a personal record!

You will be prompted to enter a recent race time (or estimate) for your current fitness as well as a race time goal when purchasing this item. An Ironroot Coach will customize the training platform based on these metrics so that the training program aligns with your fitness and goal.

$75.00
5k Training Plan - Faster by Feel

Train to complete a 5k or run your personal best with this 12-week training block. This plan is built using effort-based workouts, which means you will be able to challenge yourself with various intensities without focusing on your watch for pace feedback.

If you are training for this race distance for the first time or you are more focused on the distance, select the Beginner Level. If you would like to train hard for a personal best time, select the Advanced Level.

$30.00
10k Training Plan - Faster by Feel

Train to complete a 10k or run your personal best with this 12-week training block. This plan is built using effort-based workouts, which means you will be able to challenge yourself with various intensities without focusing on your watch for pace feedback.

If you are training for this race distance for the first time or you are more focused on the distance, select the Beginner Level. If you would like to train hard for a personal best time, select the Advanced Level.

$30.00
Half Marathon Training Plan - Faster by Feel

Train to complete a Half Marathon or run your personal best with this 16-week training block. This plan is built using effort-based workouts, which means you will be able to challenge yourself with various intensities without focusing on your watch for pace feedback.

If you are training for this race distance for the first time or you are more focused on the distance, select the Beginner Level. If you would like to train hard for a personal best time, select the Advanced Level.

$40.00
Marathon Training Plan - Faster by Feel

Train to complete a Marathon or run your personal best with this 18-week training block. This plan is built using effort-based workouts, which means you will be able to challenge yourself with various intensities without focusing on your watch for pace feedback.

If you are training for this race distance for the first time or you are more focused on the distance, select the Beginner Level. If you would like to train hard for a personal best time, select the Advanced Level.

$45.00
50k Plan - Faster by Feel

Train to complete a 50k or run your personal best with this 20-week training block. This plan is built using effort-based workouts, which means you will be able to challenge yourself with various intensities without focusing on your watch for pace feedback.

If you are training for this race distance for the first time or you are more focused on the distance, select the Beginner Level. If you would like to train hard for a personal best time, select the Advanced Level.

$50.00
50 Mile Plan - Faster by Feel

Train to complete a 50-miler or run your personal best with this 20-week training block. This plan is built using effort-based workouts, which means you will be able to challenge yourself with various intensities without focusing on your watch for pace feedback.

If you are training for this race distance for the first time or you are more focused on the distance, select the Beginner Level. If you would like to train hard for a personal best time, select the Advanced Level.

$50.00
100k Plan - Faster by Feel

Train to complete a 100k or run your personal best with this 20-week training block. This plan is built using effort-based workouts, which means you will be able to challenge yourself with various intensities without focusing on your watch for pace feedback.

If you are training for this race distance for the first time or you are more focused on the distance, select the Beginner Level. If you would like to train hard for a personal best time, select the Advanced Level.

$50.00
100 Mile Plan - Faster by Feel

Train to complete a 100-miler or run your personal best with this 20-week training block. This plan is built using effort-based workouts, which means you will be able to challenge yourself with various intensities without focusing on your watch for pace feedback.

If you are training for this race distance for the first time or you are more focused on the distance, select the Beginner Level. If you would like to train hard for a personal best time, select the Advanced Level.

$50.00
A person wearing red sneakers standing on a gym floor with the word 'RUN' painted in yellow on the black surface.

how do i know which plan to choose?

  • You can train for a fast time with an effort- or pace-based approach! If you really like to go by pace ranges every day and have a specific time goal, adding pacing ranges for your runs and workouts will help you hone in. If you want less specificity or like the idea of learning to run and race by feel, and effort-based plan should do the trick!

  • All Ironroot Training Plans are delivered via a digital calendar platform and have been built to take advantage of integration with GPS smartwatches. Effort and Pace plans work with Garmin and COROS devices. Apple watches can only sync with a pace-based plan. The training platform has a mobile app where you can view your entire plan, complete strength workouts, and log all of your training.

    After you purchase your plan, an Ironroot Distance Coach will provide information about the plan delivery platform and will set you up with your plan. There is no immediate PDF download for these plans.

  • Target Time plans include customization for each runner based on current fitness and race goal time. This will provide specific pace ranges for training runs/workouts and racing.

    If you are in need of a more individualized plan that has been customized for your training history, goals, and weekly schedule, check out our Custom Training Plan services.