A beginner plan, developed by RW experts, for those who are consistently running 24 to 32 kilometres per week with a long run of at least 10 kilometres.
Key
Unless otherwise noted, run all kilometres at a comfortable pace, easy enough that you can maintain a conversation.
REST/XT Take a rest day or do moderate cross-training with a no-impact activity like yoga or swimming.
LSD This is a long, slow distance run to build endurance. These should be done at an easy conversational pace. It’s okay to walk if you need to, just focus on covering the distance for the day.
HILLS Run the mileage for the day on the hilliest course you can find. Focus on sustaining an even effort as you climb.
HMP Half-Marathon Pace. This is the pace that you hope to maintain in the race.
