5K Beginner
- Time goal 30:00 min
- 10 - 18 mi / 16 - 29 km per week
- 4 runs per week
- Time goal 28:00 min
- 11 - 20 mi / 18 - 32 km per week
- 4 runs per week
- Time goal 26:00 min
- 12 - 22 mi / 20 - 35 km per week
- 4 runs per week
- Time goal 24:00 min
- 14 - 24 mi / 22 - 38 km per week
- 4 runs per week
5K Intermediate
- Time goal 23:00 min
- 18 - 26 mi / 28 - 42 km per week
- 5 runs per week
- Time goal 22:00 min
- 20 - 30 mi / 32 - 48 km per week
- 5 runs per week
- Time goal 21:00 min
- 22 - 34 mi / 36 - 54 km per week
- 5 runs per week
- Time goal 20:00 min
- 25 - 37 mi / 40 - 60 km per week
- 5 runs per week
5K Advanced
- Time goal 18:00 min
- 30 -41 mi / 48 - 65 km per week
- 6 runs per week
- Time goal 17:00 min
- 32 -45 mi / 52 - 72 km per week
- 6 runs per week
- Time goal 16:00 min
- 36 -50 mi / 58 - 80 km per week
- 6 runs per week
- Time goal 15:00 min
- 38 -55 mi / 62 - 88 km per week
- 6 runs per week
10K Beginner
- Time goal 65:00 min
- 13 - 19 miles / 20 - 30 km per week
- 4 runs per week
- Time goal 60:00 min
- 14 - 21 miles / 22 - 34 km per week
- 4 runs per week
- Time goal 55:00 min
- 15 - 23 miles / 24 - 38 km per week
- 4 runs per week
- Time goal 50:00 min
- 16 - 26 miles / 26 - 42 km per week
- 4 runs per week
10K Intermediate
- Time goal 47:30 min
- 19 - 29 mi / 30 - 46 km per week
- 5 runs per week
- Time goal 45:00 min
- 24 - 32 mi / 38 - 52 km per week
- 5 runs per week
- Time goal 42:30 min
- 27 - 36 mi / 44 - 58 km per week
- 5 runs per week
- Time goal 40:00 min
- 30 - 40 mi / 48 - 64 km per week
- 5 runs per week
10K Advanced
- Time goal 38:00 min
- 35 - 45 mi / 56 - 72 km per week
- 5 runs per week
- Time goal 36:00 min
- 36 - 50 mi / 58 - 80 km per week
- 5 runs per week
- Time goal 34:00 min
- 40 - 56 mi / 64 - 90 km per week
- 6 runs per week
- Time goal 32:00 min
- 47 - 62 mi / 76 - 100 km per week
- 7 runs per week
Half Marathon Beginner
- Time goal 2:30 hours
- 13 - 25 mi / 22 - 40 km per week
- 4 runs per week
- Time goal 2:15 hours
- 16 - 27 mi / 26 - 44 km per week
- 4 runs per week
- Time goal 2:00 hours
- 19 - 30 mi / 30 - 48 km per week
- 4 runs per week
- Time goal 1:50 hours
- 21 - 32 mi / 34 - 52 km per week
- 4 runs per week
Half Marathon Intermediate
- Time goal 1:45 hours
- 22 - 35 mi / 36 - 56 km per week
- 5 runs per week
- Time goal 1:40 hours
- 25 - 37 mi / 40 - 60 km per week
- 5 runs per week
- Time goal 1:35 hours
- 27 - 41 mi / 44 - 66 km per week
- 5 runs per week
- Time goal 1:30 hours
- 30 - 45 mi / 48 - 72 km per week
- 5 runs per week
Half Marathon Advanced
- Time goal 1:25 hours
- 34 - 50 mi / 54 - 80 km per week
- 6 runs per week
- Time goal 1:20 hours
- 37 - 56 mi / 60 - 90 km per week
- 6 runs per week
- Time goal 1:15 hours
- 42 - 62 mi / 68 - 100 km per week
- 6 runs per week
- Time goal 1:10 hours
- 48 - 68 mi / 76 - 110 km per week
- 6 runs per week
Marathon Beginner
- Time goal 5:00 hours
- 17 - 31 mi / 28 - 50 km per week
- 4 runs per week
- Time goal 4:40 hours
- 20 - 33 mi / 32 - 53 km per week
- 4 runs per week
- Time goal 4:20 hours
- 23 - 35 mi / 36 - 57 km per week
- 4 runs per week
- Time goal 4:00 hours
- 25 - 37 mi / 40 - 60 km per week
- 4 runs per week
Marathon Intermediate
- Time goal 3:45 hours
- 26 - 40 mi / 42 - 64 km per week
- 4 runs per week
- Time goal 3:30 hours
- 31 - 45 mi / 50 - 72 km per week
- 4 runs per week
- Time goal 3:20 hours
- 36 - 50 mi / 58 - 80 km per week
- 5 runs per week
- Time goal 3:10 hours
- 41 - 55 mi / 66 - 88 km per week
- 5 runs per week
Marathon Advanced
- Time goal 3:00 hours
- 43 - 62 mi / 70 - 100 km per week
- 6 runs per week
- Time goal 2:50 hours
- 49 - 70 mi / 78 - 112 km per week
- 6 runs per week
- Time goal 2:40 hours
- 55 - 78 mi / 88 - 125 km per week
- 7 runs per week
- Time goal 2:30 hours
- 57 - 86 mi / 92 - 138 km per week
- 7 runs per week