RUN TRAINING PLANS
Our training plans have been written by Running Divas founder and Advanced Run Coach, Erica King. Training plans are designed specifically to achieve a distance goal.
Following a run training plan ensures that kilometres are built up gradually to build fitness and endurance. The combination of strength training, cross-training and rest enables your body to perform at its best.
Print out our plans, put them up on a calendar or schedule in your diary so you can work towards achieving your goals.
5km parkrun PB Training Plan
February 24, 2019
This program is for all levels of runner to achieve a 5km parkrun personal best. Calculate your parkrun goal time to identify your pace needed to achieve your goal.
The 12 week plan involves three run sessions, two strength sessions, one cross training and one rest day.
15km Beginner Training Plan
February 24, 2019
This program is for beginner runners and is designed to build up slowly to the 15km distance. You need to be able to run a continuous 3km before starting this program.
The 14 week plan includes 3 run sessions, one strength session, one cross training and two rest days.
Half Marathon Training Plan including parkrun
February 24, 2019
This program is for all levels of runners. You need to be able to run 8kms to start this program. The days of the program may be changed around to suit you.
The 12 week plan includes 2 run sessions plus parkrun, two strength sessions, one cross training and one rest day.
Marathon Intermediate
Training Plan
February 24, 2019
This program is for intermediate runners to complete a marathon feeling strong. You need to be running 14kms to start this program. The days of the program may be changed around to suit you.
The 16 week plan includes 3 run sessions, two strength sessions, one cross training and one rest day.
10km Beginner Training Plan
February 24, 2019
This program is for beginner runners with little or no experience at the 10km distance.
The 16 weeks allows you to very gradually build up and feel strong at this distance. You may start from zero running.
Plan involves three run sessions, two strength sessions, one cross training and one rest day.
15km Intermediate Training Plan including parkrun
February 24, 2019
This program is for an intermediate level of runners and includes a weekly parkrun as part of your training. You need to be able to run a continuous 6km before starting this program.
The 12 week plan includes 3 run sessions plus parkrun, one strength session, one cross training and one rest day.
Marathon Beginner Training Plan
February 24, 2019
This program is for all levels of runners with the goal of finishing a marathon with no time goal. You need to be running 12kms to start this program. The days of the program may be changed around to suit you.
The 16 week plan includes 3 run sessions, two strength sessions, one cross training and one rest day.
10km Training Plan including parkrun
February 24, 2019
This program is for all levels of runners and includes a weekly parkrun as part of your training. You need to be able to run a continuous 4km before starting this program.
The 12 week plan includes 3 run sessions plus parkrun, one strength session, one cross training and one rest day.
Half Marathon Beginner
Training Plan
February 24, 2019
This program is for beginner runners with the goal of running a half marathon. The days of the program may be changed around to suit you. Criteria for changes is listed at the top of the plan.
The 12 week plan includes 3 run sessions, two strength sessions, one cross training and one rest day.
Marathon Beginner Training Plan including parkrun
February 24, 2019
This program is for all levels of runners to complete a marathon. You need to be running 12kms to start this program. The days of the program may be changed around to suit you.
The 16 week plan includes 2 run sessions plus parkrun, two strength sessions, one cross training and one rest day.
Short Distance 5-12km Beginner
Trail Training Plan
February 26, 2019
The 12 week plan involves three run sessions, two strength sessions, one cross training and one rest day.
Mid Distance 22-35km Beginner Trail Training Plan
February 26, 2019
The 16 week plan includes 3 run sessions plus stair session, one strength session, one cross training and one rest day.
Long Distance 36-50km
Beginner Trail Plan
February 26, 2019
The 16 week plan includes 3 run sessions plus stairs session, one strength session, one cross training and one rest day.
Short Distance 5-12km Intermediate Trail Training Plan
February 26, 2019
Plan involves three run sessions, two strength sessions, one cross training and one rest day.
Mid Distance 22-35km Intermediate Trail Training Plan
February 26, 2019
The 16 week plan includes 3 run sessions plus stair session, one strength session, one cross training and one rest day.
Long Distance 36-50km
Intermediate Trail Plan
February 26, 2019
The 16 week plan includes 3 run sessions plus stairs session, one strength session, one cross training and one rest day.
Short Distance 5-12km Hilly Intermediate Trail Training Plan
February 26, 2019
The 12 week plan includes 3 run sessions, two strength sessions, one cross training and one rest day.
Mid Distance 22-35km Hilly Intermediate Trail Plan
February 26, 2019
The 12 week plan includes 2 run sessions plus hills/stairs session, two strength sessions, one cross training and one rest day.