Ready to run, but need some guidance? We've got run plans for all levels.
Google Docs
*Files are read-only. Click on "File > Make a Copy" to save an editable version to your own Google account.
Couch to 2-Mile: Beginner Plan
Couch to 2-Mile: Active Plan
Couch to 6-Mile: Beginner Plan
Couch to 6-Mile: Active Plan
Run Tracker spreadsheets
*Files are read-only. Click on "File > Make a Copy" to save an editable version to your own Google account.
10K Run Plan: Level 1
10K Run Plan: Level 2
10K Run Plan: Level 3
10K Run Plan: Level 4
PDFs
Prefer a PDF format? No problem.
(Note, these work best on a laptop, and may not be compatible with mobile devices.)
Google Docs
*Files are read-only. Click on "File > Make a Copy" to save an editable version to your own Google account.
Couch to 2-Mile: Beginner Plan
Couch to 2-Mile: Active Plan
Couch to 6-Mile: Beginner Plan
Couch to 6-Mile: Active Plan
Run Tracker spreadsheets
*Files are read-only. Click on "File > Make a Copy" to save an editable version to your own Google account.
10K Run Plan: Level 1
10K Run Plan: Level 2
10K Run Plan: Level 3
10K Run Plan: Level 4
PDFs
Prefer a PDF format? No problem.
(Note, these work best on a laptop, and may not be compatible with mobile devices.)
Your browser does not support viewing this document. Click here to download the document.
Your browser does not support viewing this document. Click here to download the document.
Your browser does not support viewing this document. Click here to download the document.
Your browser does not support viewing this document. Click here to download the document.
These plans are guides only. Please be aware that participating in any exercise program, including this running plan, carries the risk of injury. You are responsible for your own safety and well-being. It is strongly recommended that you consult with a doctor or qualified healthcare professional before beginning this or any other exercise program, particularly if you have any pre-existing health conditions. Listen to your body and adjust the plan as needed. Do not push yourself beyond your limits. If you experience pain or discomfort, stop immediately and seek medical attention.