Training Plans
Feeling overwhelmed by conflicting training advice? Unsure how to structure your workouts for the best results? Many runners struggle with finding a plan that’s both effective and sustainable. Running Explained solves these problems with clear, easy-to-follow plans that are tailored to your experience level and race goals. No more guesswork—just solid, science-backed training that works.
Whether you’re preparing for your first 5K or aiming to set a new PR in a marathon, building your aerobic base or working on your speed, Coach Elisabeth has you covered with evidence-based training plans designed to be as empowering as they are effective!
Testimonials for Running Explained Training Plans
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Downloadable Training Plans
All downloadable training plans contain 3 versions of the plan (miles, kilometers, and time-based!) plus...
4-week Recovery Schedule (for race-specific plans)
Guidance on basic hydration & fueling for your runs & races
Basic warm-ups, cooldowns, lower body & core exercises
Access to the PRIVATE Running Explained community on Facebook
Downloadable plans are in PDF e-book format
Running Explained training plan levels are based on the starting volume of the plan! You should aim to be CURRENTLY COMFORTABLE running at least the starting volume of your chosen plan (i.e. if you choose a Level 2 plan with a starting volume of 22 miles/35 km per week, you should ALREADY be running at least that much before starting that plan!
Level 0: For novice, returning, or “off the couch” runners, these plans focus solely on building endurance and distance. Good for runners currently running less than 10 miles/15 km/1hr30 per week ("Couch to..." plans), or between 10-15 miles/16-24 km/1hr30-2hr00 per week.
Level 1: These plans focus mainly on building endurance but also may contain 1-2 workouts per week where appropriate. Good for runners currently running between: 15-20 miles/24-32 km/2hr00-3hr00 per week.
Level 2: These plans focus on endurance plus performance and contain 1-2 workouts per week. Good for runners currently running approximately 25 miles/ 40 km/3hr30 per week.
Level 3: These plans focus on performance and contain 1-2 workouts per week. Previous experience with speedwork and “tempo” runs required. Good for runners currently running approximately 35 miles/55 km/5hr00 per week.
Level 4: These plans focus on performance and contain 2-3 workouts per week. Previous experience with speedwork and “tempo” runs required. Good for runners currently running approximately 45 miles/70 km/6hr30 per week.