These example programs have been designed to suit the complete beginner who has never run before right up to an experienced runner wanting to break a PB. Please select from the headings above or below to choose the program that would suit you best.

Walking Program: This schedule is for beginners who are normally active without significant health complaints but who may not regularly engage in fitness walking.

Run/Walk Program: This schedule is designed for people who walk occasionally to improve their fitness

Beginner Runner: This schedule assumes that you can already run at least 2 miles. If you cant try one of the easier programs.

Advanced Beginner: This training schedule is geared toward runners who can run 3 miles comfortably and can run 4 to 5 days per week.

Intermediate Runner: This schedule is ideal for someone who has done a 10K before and is looking to improve their time

Advanced Runner: To follow this 10K training schedule, you should be able to run 6 miles comfortably and run 5 days a week.