Achilles Training Hub
Orange Training Plans
The Orange Achilles Training Plans are perfect for experienced athletes or those with a pace between 7:00-11:00 per mile. Download a 5K, 10K, Half Marathon or Marathon plan below.
5K Plan
| Week | Workout Day 1 | Workout Day 2 (Optional) | Workout Day 3 |
|---|---|---|---|
| 1 | 6 Intervals: (1 minute fast, 2 minute easy) | 3 Intervals: (8 min fast, 3 min easy) | 30 min moderate |
| 2 | 8 Intervals: (1 min fast, 2 min easy) | 3 Intervals: (10 min fast, 3 min easy) | 35 min moderate |
| 3 | 4 Intervals: (2 min fast, 2 min easy) | 3 Intervals: (12 min fast, 3 min easy) | 40 min moderate |
| 4 | 6 Intervals: (2 min fast, 2 min easy) | 2 Intervals: (15 min fast, 3 min easy) | 45 min moderate |
| 5 | 8 Intervals: (2 min fast, 2 min easy) | 2 Intervals: (20 min fast, 3 min easy) | 30 min moderate, 10 min fast |
| 6 | 4 Intervals: (4 min fast, 2 min easy) | 30 moderate | 35 min moderate, 10 min fast |
| 7 | 5 Intervals: (4 min fast, 2 min easy) | 35 moderate | 30 min moderate, 15 min fast |
| 8 | 4 Intervals: (6 min fast, 2 min easy) | 40 moderate | 45 min moderate |
| 9 | 3 Intervals: (8 min fast, 2 min easy) | 40 moderate | 60 min easy or 10k easy (whichever comes first) |
| 10 | 3 Intervals: (10 min fast, 2 min easy) | 40 moderate | 60 min easy or 10k easy (whichever comes first) |
| 11 | 2 Intervals: (12 min fast, 2 min easy) | 40 min moderate | 60 min easy or 10k easy (whichever comes first) |
| 12 | 4 Intervals: (2 min @ race pace, 2 min easy) | Taper - Rest - Get psyched! | Race Day! |
10K Plan
| Workout Day 1 | Workout Day 2 | Workout Day 3 | |
|---|---|---|---|
| 1 | 8 Intervals: (1 min fast, 2 min easy) | 3 Intervals: (8 min fast, 3 min easy) | 45 min moderate |
| 2 | 5 Intervals: (2 min fast, 2 min easy) | 3 Intervals: (12 min fast, 3 min easy) | 50 min moderate |
| 3 | 7 Intervals: (2 min fast, 2 min easy) | 3 Intervals: (15 min fast, 3 min easy) | 55 min moderate |
| 4 | 9 Intervals: (2 min fast, 2 min easy) | 2 Intervals: (20 min fast, 3 min easy) | 60 min moderate |
| 5 | 5 Intervals: (4 min fast, 2 min easy) | 30 min moderate <3 mins at goal race pace in the middle> | 65 min moderate |
| 6 | 7 Intervals: (4 min fast, 2 min easy) | 35 min moderate <3 mins at goal race pace in the middle> | 70 min moderate |
| 7 | 3 Intervals: (8 min fast, 2 min easy) | 35 min moderate <5 mins at goal race pace in the middle> | 75 min moderate |
| 8 | 3 Intervals: (10 min fast, 2 min easy) | 35 min moderate <3 mins at goal race pace in the middle, twice> | 75 min moderate <10 minute a little faster in the middle> |
| 9 | 3 Intervals: (12 min fast, 2 min easy) | 40 min moderate <4 mins at goal race pace in the middle, twice> | 75 min moderate <5 min a little faster in the middle, 3 times> |
| 10 | 3 Intervals: (15 min fast, 2 min easy) | 40 min moderate <7 mins at goal race pace in the middle, twice> | 75 min moderate <10 min a little faster in the middle, twice> |
| 11 | 2 Intervals: (20 min fast, 2 min easy) | 40 min moderate <10 mins at goal race pace> | 60 min easy, 5 Intervals: (30 sec fast, 1 min easy) |
| 12 | 20 minute moderate, 3 min @ race pace | 20 min moderate | race day! |
Half Marathon Plan
| Week | Workout Day 1 | Workout Day 2 | Workout Day 3 |
|---|---|---|---|
| 1 | 6 Intervals: (4 min fast, 3 min easy) | 30 min easy | 4 mile moderate |
| 2 | 3 Intervals: (8 min fast, 3 min easy) | 40 min easy | 5 mile moderate |
| 3 | 2 Intervals: (12 min fast, 3 min easy) | 50 min easy | 5 mile moderate, last mile race pace |
| 4 | 2 Intervals: (15 min fast, 3 min easy) | 50 min easy | 6 mile moderate |
| 5 | 2 Intervals: (20 min fast, 4 min easy) | 50 min easy | 6 mile moderate, last mile race pace |
| 6 | 3 Intervals: (15 min fast, 3 min easy) | 50 min easy | 7 mile moderate, last two miles race pace |
| 7 | 2 Intervals: (20 min fast, 2 min easy) | 50 min easy | 8 mile moderate, last three miles race pace |
| 8 | 2 Intervals: (25 min fast, 2 min easy) | 50 min easy | 9 mile moderate, last three miles race pace |
| 9 | 40 min moderate | 50 min easy | 10 mile moderate, last four miles race pace |
| 10 | 45 min moderate | 45 min easy | 11 mile moderate, last four miles race pace |
| 11 | 35 min moderate | 35 min easy | Taper 6 miles moderate, last mile race pace |
| 12 | 25 min moderate | 25 min easy | RACE |
Full Marathon Plan
| Workout Day 1 | Workout Day 2 | Workout Day 3 | |
|---|---|---|---|
| 1 | 8 intervals: (1 min fast, 2 min easy) | 45 min moderate | 7 mile moderate |
| 2 | 4 intervals: (2 min fast, 2 min easy) | 60 min moderate | 8 mile moderate |
| 3 | 6 intervals: (2 min fast, 2 min easy) | 60 min moderate | 9 mile moderate |
| 4 | 8 intervals: (2 min fast, 2 min easy) | 60 min moderate | 11 mile moderate |
| 5 | 6 Intervals: (4 min fast, 3 min easy) | 60 min moderate | 13 mile moderate |
| 6 | 3 Intervals: (8 min fast, 3 min easy) | 60 min moderate | 10 mile moderate |
| 7 | 2 Intervals: (12 min fast, 3 min easy) | 60 min moderate | 15 mile moderate |
| 8 | 2 Intervals: (15 min fast, 3 min easy) | 60 min moderate | 16 mile moderate |
| 9 | 2 Intervals: (20 min fast, 4 min easy) | 60 min moderate | 17 mile moderate |
| 10 | 3 Intervals: (15 min fast, 3 min easy) | 60 min moderate | 12 mile moderate |
| 11 | 2 Intervals: (20 min fast, 2 min easy) | 60 min moderate | 18 mile moderate |
| 12 | 2 Intervals: (25 min fast, 2 min easy) | 60 min moderate | 19 mile moderate |
| 13 | 60 min moderate | 60 min moderate | 20 mile moderate |
| 14 | 45 min moderate | 60 min moderate | 15 mile moderate |
| 15 | 35 min moderate | 60 min moderate | 8 mile moderate |
| 16 | 25 min moderate | 20 min easy | Race Day! |