Resources

If you want to improve your running performance and prepare for a race, these four plans are for you. They gradually increase your daily and weekly mileage to challenge you and reduce the risk of overtraining. They also help you build a strong running foundation and reach your full potential on race day.

However, these plans are not meant to replace any professional fitness or medical advice. You should always check with a qualified and licensed medical professional before starting or changing any exercise program. And remember, listen to your body and use your instincts when following any training or exercise program. The Runathon Global Training Plan material is for general information only and cannot be copied or reused without the written consent of Runathon Global Inc.

Pace (minutes / mile)	5 k	10 k	13.1 miles - half marathon	26.2 miles - marathon
04:40	00:14:32	00:29:04	01:01:10	02:02:21
04:45	00:14:47	00:29:35	01:02:16	02:04:32
04:50	00:15:03	00:30:06	01:03:21	02:06:43
04:55	00:15:18	00:30:37	01:04:27	02:08:54
05:00	00:15:34	00:31:08	01:05:33	02:11:06
05:05	00:15:49	00:31:39	01:06:38	02:13:17
05:10	00:16:05	00:32:10	01:07:44	02:15:28
05:15	00:16:20	00:32:41	01:08:49	02:17:39
05:20	00:16:36	00:33:12	01:09:55	02:19:50
05:25	00:16:51	00:33:43	01:11:00	02:22:01
05:30	00:17:07	00:34:14	01:12:06	02:24:12
05:35	00:17:22	00:34:45	01:13:11	02:26:23
05:40	00:17:38	00:35:16	01:14:17	02:28:34
05:45	00:17:53	00:35:47	01:15:22	02:30:45
05:50	00:18:09	00:36:18	01:16:28	02:32:57
05:55	00:18:24	00:36:49	01:17:34	02:35:08
06:00	00:18:40	00:37:20	01:18:39	02:37:19
06:05	00:18:55	00:37:51	01:19:45	02:39:30
06:10	00:19:11	00:38:22	01:20:50	02:41:41
06:15	00:19:26	00:38:53	01:21:56	02:43:52
06:20	00:19:42	00:39:24	01:23:01	02:46:03
06:25	00:19:57	00:39:55	01:24:07	02:48:14
06:30	00:20:13	00:40:26	01:25:12	02:50:25
06:35	00:20:28	00:40:57	01:26:18	02:52:36
06:40	00:20:44	00:41:28	01:27:24	02:54:48
06:45	00:20:59	00:41:59	01:28:29	02:56:59
06:50	00:21:15	00:42:30	01:29:35	02:59:10
06:55	00:21:30	00:43:01	01:30:40	03:01:21
07:00	00:21:46	00:43:32	01:31:46	03:03:32
07:05	00:22:01	00:44:03	01:32:51	03:05:43
07:10	00:22:17	00:44:34	01:33:57	03:07:54
07:15	00:22:32	00:45:05	01:35:02	03:10:05
07:20	00:22:48	00:45:36	01:36:08	03:12:16
07:25	00:23:03	00:46:07	01:37:13	03:14:27
07:30	00:23:19	00:46:38	01:38:19	03:16:39
07:35	00:23:34	00:47:09	01:39:25	03:18:50
07:40	00:23:50	00:47:40	01:40:30	03:21:01
07:45	00:24:05	00:48:11	01:41:36	03:23:12
07:50	00:24:21	00:48:42	01:42:41	03:25:23
07:55	00:24:36	00:49:13	01:43:47	03:27:34
08:00	00:24:52	00:49:44	01:44:52	03:29:45
08:05	00:25:07	00:50:15	01:45:58	03:31:56
08:10	00:25:23	00:50:46	01:47:03	03:34:07
08:15	00:25:38	00:51:17	01:48:09	03:36:18
08:20	00:25:54	00:51:48	01:49:15	03:38:30
08:25	00:26:09	00:52:19	01:50:20	03:40:41
08:30	00:26:25	00:52:50	01:51:26	03:42:52
08:35	00:26:40	00:53:21	01:52:31	03:45:03
08:40	00:26:56	00:53:52	01:53:37	03:47:14
08:45	00:27:11	00:54:23	01:54:42	03:49:25
08:50	00:27:27	00:54:54	01:55:48	03:51:36
08:55	00:27:42	00:55:25	01:56:53	03:53:47
09:00	00:27:58	00:55:56	01:57:59	03:55:58
09:05	00:28:13	00:56:27	01:59:04	03:58:09
09:10	00:28:29	00:56:58	02:00:10	04:00:21
09:15	00:28:44	00:57:29	02:01:16	04:02:32
09:20	00:29:00	00:58:00	02:02:21	04:04:43
09:25	00:29:15	00:58:31	02:03:27	04:06:54
09:30	00:29:31	00:59:02	02:04:32	04:09:05
09:35	00:29:46	00:59:33	02:05:38	04:11:16
09:40	00:30:02	01:00:04	02:06:43	04:13:27
09:45	00:30:17	01:00:35	02:07:49	04:15:38
09:50	00:30:33	01:01:06	02:08:54	04:17:49
09:55	00:30:48	01:01:37	02:10:00	04:20:00
10:00	00:31:04	01:02:09	02:11:06	04:22:12
10:05	00:31:20	01:02:40	02:12:11	04:24:23
10:10	00:31:35	01:03:11	02:13:17	04:26:34
10:15	00:31:51	01:03:42	02:14:22	04:28:45
10:20	00:32:06	01:04:13	02:15:28	04:30:56
10:25	00:32:22	01:04:44	02:16:33	04:33:07
10:30	00:32:37	01:05:15	02:17:39	04:35:18
10:35	00:32:53	01:05:46	02:18:44	04:37:29
10:40	00:33:08	01:06:17	02:19:50	04:39:40
10:45	00:33:24	01:06:48	02:20:55	04:41:51
10:50	00:33:39	01:07:19	02:22:01	04:44:03
10:55	00:33:55	01:07:50	02:23:07	04:46:14
11:00	00:34:10	01:08:21	02:24:12	04:48:25
11:05	00:34:26	01:08:52	02:25:18	04:50:36
11:10	00:34:42	01:09:24	02:26:23	04:52:47
11:15	00:34:57	01:09:55	02:27:29	04:54:58
11:20	00:35:13	01:10:26	02:28:34	04:57:09
11:25	00:35:28	01:10:57	02:29:40	04:59:20
11:30	00:35:44	01:11:28	02:30:45	05:01:31
11:35	00:35:59	01:11:59	02:31:51	05:03:42
11:40	00:36:15	01:12:30	02:32:57	05:05:54
11:45	00:36:30	01:13:01	02:34:02	05:08:05
11:50	00:36:46	01:13:32	02:35:08	05:10:16
11:55	00:37:01	01:14:03	02:36:13	05:12:27
12:00	00:37:17	01:14:34	02:37:19	05:14:38
12:05	00:37:32	01:15:05	02:38:24	05:16:49
12:10	00:37:48	01:15:36	02:39:30	05:19:00
12:15	00:38:04	01:16:08	02:40:35	05:21:11
12:20	00:38:19	01:16:39	02:41:41	05:23:22
12:25	00:38:35	01:17:10	02:42:46	05:25:33
12:30	00:38:50	01:17:41	02:43:52	05:27:45
12:35	00:39:06	01:18:12	02:44:58	05:29:56
12:40	00:39:21	01:18:43	02:46:03	05:32:07
12:45	00:39:37	01:19:14	02:47:09	05:34:18
12:50	00:39:52	01:19:45	02:48:14	05:36:29
12:55	00:40:08	01:20:16	02:49:20	05:38:40
13:00	00:40:23	01:20:47	02:50:25	05:40:51
13:05	00:40:39	01:21:18	02:51:31	05:43:02
13:10	00:40:54	01:21:49	02:52:36	05:45:13
13:15	00:41:10	01:22:20	02:53:42	05:47:24
13:20	00:41:26	01:22:52	02:54:48	05:49:36
13:25	00:41:41	02:55:53	05:51:47
13:30	00:41:57	01:23:54	02:56:59	05:53:58
13:35	00:42:12	01:24:25	02:58:04	05:56:09
13:40	00:42:28	01:24:56	02:59:10	05:58:20
13:45	00:42:43	01:25:27	03:00:15	06:00:31
13:50	00:42:59	01:25:58	03:01:21	06:02:42
13:55	00:43:14	01:26:29	03:02:26	06:04:53
14:00	00:43:30	01:27:00	03:03:32	06:07:04
14:05	00:43:45	01:27:31	03:04:37	06:09:15
14:10	00:44:01	01:28:02	03:05:43	06:11:27
14:15	00:44:16	01:28:33	03:06:49	06:13:38
14:20	00:44:32	01:29:04	03:07:54	06:15:49
14:25	00:44:47	01:29:35	03:09:00	06:18:00
14:30	00:45:03	01:30:07	03:10:05	06:20:11
14:35	00:45:19	01:30:38	03:11:11	06:22:22
14:40	00:45:34	01:31:09	03:12:16	06:24:33
14:45	00:45:50	01:31:40	03:13:22	06:26:44
14:50	00:46:05	01:32:11	03:14:27	06:28:55
14:55	00:46:21	01:32:42	03:15:33	06:31:06
15:00	00:46:36	01:33:13	03:16:39	06:33:18
15:05	00:46:52	01:33:44	03:17:44	06:35:29
15:10	00:47:07	01:34:15	03:18:50	06:37:40
15:15	00:47:23	01:34:46	03:19:55	06:39:51
15:20	00:47:38	01:35:17	03:21:01	06:42:02
15:25	00:47:54	01:35:48	03:22:06	06:44:13
15:30	00:48:09	01:36:19	03:23:12	06:46:24
15:35	00:48:25	01:36:51	03:24:17	06:48:35
15:40	00:48:41	01:37:22	03:25:23	06:50:46
15:45	00:48:56	01:37:53	03:26:28	06:52:57
15:50	00:49:12	01:38:24	03:27:34	06:55:09
15:55	00:49:27	01:38:55	03:28:40	06:57:20
16:00	00:49:43	01:39:26	03:29:45	06:59:31

Pace (minutes / mile)

5 k

10 k

13.1 miles - half marathon

26.2 miles - marathon

04:40

00:14:32

00:29:04

01:01:10

02:02:21

04:45

00:14:47

00:29:35

01:02:16

02:04:32

04:50

00:15:03

00:30:06

01:03:21

02:06:43

04:55

00:15:18

00:30:37

01:04:27

02:08:54

05:00

00:15:34

00:31:08

01:05:33

02:11:06

05:05

00:15:49

00:31:39

01:06:38

02:13:17

05:10

00:16:05

00:32:10

01:07:44

02:15:28

05:15

00:16:20

00:32:41

01:08:49

02:17:39

05:20

00:16:36

00:33:12

01:09:55

02:19:50

05:25

00:16:51

00:33:43

01:11:00

02:22:01

05:30

00:17:07

00:34:14

01:12:06

02:24:12

05:35

00:17:22

00:34:45

01:13:11

02:26:23

05:40

00:17:38

00:35:16

01:14:17

02:28:34

05:45

00:17:53

00:35:47

01:15:22

02:30:45

05:50

00:18:09

00:36:18

01:16:28

02:32:57

05:55

00:18:24

00:36:49

01:17:34

02:35:08

06:00

00:18:40

00:37:20

01:18:39

02:37:19

06:05

00:18:55

00:37:51

01:19:45

02:39:30

06:10

00:19:11

00:38:22

01:20:50

02:41:41

06:15

00:19:26

00:38:53

01:21:56

02:43:52

06:20

00:19:42

00:39:24

01:23:01

02:46:03

06:25

00:19:57

00:39:55

01:24:07

02:48:14

06:30

00:20:13

00:40:26

01:25:12

02:50:25

06:35

00:20:28

00:40:57

01:26:18

02:52:36

06:40

00:20:44

00:41:28

01:27:24

02:54:48

06:45

00:20:59

00:41:59

01:28:29

02:56:59

06:50

00:21:15

00:42:30

01:29:35

02:59:10

06:55

00:21:30

00:43:01

01:30:40

03:01:21

07:00

00:21:46

00:43:32

01:31:46

03:03:32

07:05

00:22:01

00:44:03

01:32:51

03:05:43

07:10

00:22:17

00:44:34

01:33:57

03:07:54

07:15

00:22:32

00:45:05

01:35:02

03:10:05

07:20

00:22:48

00:45:36

01:36:08

03:12:16

07:25

00:23:03

00:46:07

01:37:13

03:14:27

07:30

00:23:19

00:46:38

01:38:19

03:16:39

07:35

00:23:34

00:47:09

01:39:25

03:18:50

07:40

00:23:50

00:47:40

01:40:30

03:21:01

07:45

00:24:05

00:48:11

01:41:36

03:23:12

07:50

00:24:21

00:48:42

01:42:41

03:25:23

07:55

00:24:36

00:49:13

01:43:47

03:27:34

08:00

00:24:52

00:49:44

01:44:52

03:29:45

08:05

00:25:07

00:50:15

01:45:58

03:31:56

08:10

00:25:23

00:50:46

01:47:03

03:34:07

08:15

00:25:38

00:51:17

01:48:09

03:36:18

08:20

00:25:54

00:51:48

01:49:15

03:38:30

08:25

00:26:09

00:52:19

01:50:20

03:40:41

08:30

00:26:25

00:52:50

01:51:26

03:42:52

08:35

00:26:40

00:53:21

01:52:31

03:45:03

08:40

00:26:56

00:53:52

01:53:37

03:47:14

08:45

00:27:11

00:54:23

01:54:42

03:49:25

08:50

00:27:27

00:54:54

01:55:48

03:51:36

08:55

00:27:42

00:55:25

01:56:53

03:53:47

09:00

00:27:58

00:55:56

01:57:59

03:55:58

09:05

00:28:13

00:56:27

01:59:04

03:58:09

09:10

00:28:29

00:56:58

02:00:10

04:00:21

09:15

00:28:44

00:57:29

02:01:16

04:02:32

09:20

00:29:00

00:58:00

02:02:21

04:04:43

09:25

00:29:15

00:58:31

02:03:27

04:06:54

09:30

00:29:31

00:59:02

02:04:32

04:09:05

09:35

00:29:46

00:59:33

02:05:38

04:11:16

09:40

00:30:02

01:00:04

02:06:43

04:13:27

09:45

00:30:17

01:00:35

02:07:49

04:15:38

09:50

00:30:33

01:01:06

02:08:54

04:17:49

09:55

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01:01:37

02:10:00

04:20:00

10:00

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01:02:09

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04:22:12

10:05

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01:02:40

02:12:11

04:24:23

10:10

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01:03:11

02:13:17

04:26:34

10:15

00:31:51

01:03:42

02:14:22

04:28:45

10:20

00:32:06

01:04:13

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04:30:56

10:25

00:32:22

01:04:44

02:16:33

04:33:07

10:30

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01:05:15

02:17:39

04:35:18

10:35

00:32:53

01:05:46

02:18:44

04:37:29

10:40

00:33:08

01:06:17

02:19:50

04:39:40

10:45

00:33:24

01:06:48

02:20:55

04:41:51

10:50

00:33:39

01:07:19

02:22:01

04:44:03

10:55

00:33:55

01:07:50

02:23:07

04:46:14

11:00

00:34:10

01:08:21

02:24:12

04:48:25

11:05

00:34:26

01:08:52

02:25:18

04:50:36

11:10

00:34:42

01:09:24

02:26:23

04:52:47

11:15

00:34:57

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02:27:29

04:54:58

11:20

00:35:13

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04:59:20

11:30

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05:01:31

11:35

00:35:59

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02:31:51

05:03:42

11:40

00:36:15

01:12:30

02:32:57

05:05:54

11:45

00:36:30

01:13:01

02:34:02

05:08:05

11:50

00:36:46

01:13:32

02:35:08

05:10:16

11:55

00:37:01

01:14:03

02:36:13

05:12:27

12:00

00:37:17

01:14:34

02:37:19

05:14:38

12:05

00:37:32

01:15:05

02:38:24

05:16:49

12:10

00:37:48

01:15:36

02:39:30

05:19:00

12:15

00:38:04

01:16:08

02:40:35

05:21:11

12:20

00:38:19

01:16:39

02:41:41

05:23:22

12:25

00:38:35

01:17:10

02:42:46

05:25:33

12:30

00:38:50

01:17:41

02:43:52

05:27:45

12:35

00:39:06

01:18:12

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05:29:56

12:40

00:39:21

01:18:43

02:46:03

05:32:07

12:45

00:39:37

01:19:14

02:47:09

05:34:18

12:50

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02:48:14

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12:55

00:40:08

01:20:16

02:49:20

05:38:40

13:00

00:40:23

01:20:47

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13:05

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01:21:18

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05:43:02

13:10

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05:45:13

13:15

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13:20

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13:25

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13:30

00:41:57

01:23:54

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05:53:58

13:35

00:42:12

01:24:25

02:58:04

05:56:09

13:40

00:42:28

01:24:56

02:59:10

05:58:20

13:45

00:42:43

01:25:27

03:00:15

06:00:31

13:50

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01:25:58

03:01:21

06:02:42

13:55

00:43:14

01:26:29

03:02:26

06:04:53

14:00

00:43:30

01:27:00

03:03:32

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14:10

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14:20

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14:25

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03:09:00

06:18:00

14:30

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14:35

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03:11:11

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00:45:50

01:31:40

03:13:22

06:26:44

14:50

00:46:05

01:32:11

03:14:27

06:28:55

14:55

00:46:21

01:32:42

03:15:33

06:31:06

15:00

00:46:36

01:33:13

03:16:39

06:33:18

15:05

00:46:52

01:33:44

03:17:44

06:35:29

15:10

00:47:07

01:34:15

03:18:50

06:37:40

15:15

00:47:23

01:34:46

03:19:55

06:39:51

15:20

00:47:38

01:35:17

03:21:01

06:42:02

15:25

00:47:54

01:35:48

03:22:06

06:44:13

15:30

00:48:09

01:36:19

03:23:12

06:46:24

15:35

00:48:25

01:36:51

03:24:17

06:48:35

15:40

00:48:41

01:37:22

03:25:23

06:50:46

15:45

00:48:56

01:37:53

03:26:28

06:52:57

15:50

00:49:12

01:38:24

03:27:34

06:55:09

15:55

00:49:27

01:38:55

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06:57:20

16:00

00:49:43

01:39:26

03:29:45

06:59:31

Race Categories

42.2 km Ultra-marathon

21.1 km Semi-marathon

10 km Mass Run, Walk & Jog

5 km Mass Run - Boys & Girls

City Center is Your Starting Point

TRAINING PLANS

Training Plan One

Training Plan Two

Training Level Three

Training Plan Four

How To Use The Marathon Pace Chart

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