Training

Plans from Couch to 5K to the marathon, what race times mean, and what to eat before the start.

A small group of runners seen from behind jogging up an empty elevated road toward a stadium under a cloudy sky

10K training plan for beginners: 8 weeks from 5K to 10K

An 8-week 10K training plan for beginners who can already run a 5K: three runs a week, an easier fourth week, and a gentle path from couch to 10K.

Read the training plan

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16-week marathon training plan for runners with a base

A 16-week marathon training plan for runners doing 15 to 20 miles a week: five runs, one workout, a 20-mile peak, a 3-week taper, plus 12- and 20-week options.

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Average half marathon time for men and women, and what's decent

The average half marathon time is a little over 2 hours. See averages for women and men, the pace per finish time, the effect of age and what's decent.

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Average marathon time: what the data says by sex, age and pace

The average marathon time is about 4.5 hours. See averages for men and women, how age changes them, the pace behind each finish time, and what a respectable time is.

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Carb loading for a marathon: how much, when, and how many gels

How to carb load for a marathon: grams of carbohydrate per pound and kilogram, a worked example, a sample day, carbs per hour and how many gels you need.

Two smiling women jogging side by side on a brick path in a green park

Couch to 5K: a 9-week run/walk plan for new runners

A free 9-week couch to 5K plan: three short run/walk sessions a week that build to 30 minutes of nonstop running, plus a 4-week option for active beginners.

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Half marathon training plan for beginners: 12 weeks to 13.1

A 12-week half marathon training plan for beginners who can run 3 miles, with three runs a week, easy weeks, a two-week taper and an 8-week option.

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Marathon training plan for beginners: 18 weeks, 4 runs a week

An 18-week marathon training plan for beginners: four runs a week, a long run that builds from 6 to 20 miles, cutback weeks, a 3-week taper and a 20-week option.

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Run walk method for beginners: ratios, how to start, marathons

How the run walk method works, how to pick your run/walk ratio by pace, how beginners start, and what research says about walk breaks in a marathon.

A shirtless runner in black shorts running alone along a red outdoor track on a sunny day, with grass and trees behind

Sub-2-hour half marathon training plan: 12 weeks at 9:09 a mile

A 12-week sub-2-hour half marathon plan: the exact 9:09/mile pace, easy, tempo and interval paces worked out from the goal, and who is ready for it.

A lone runner in blue shorts on an empty tree-lined city street, seen from above, with long shadows on the road

Sub-4-hour marathon training plan: 16 weeks at 9:09 a mile

A 16-week sub-4-hour marathon plan with exact paces: 9:09 per mile goal pace, derived workout paces, a race-equivalence readiness check and a sub-3:30 version.

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What to eat before a half marathon: day before, night before, morning

What to eat before a half marathon, with a timeline: the day before, the night before and race morning, example meals and how many carbs to aim for.

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What to eat the day before a marathon (and race morning)

What to eat the day before a marathon, the night before and on race morning, with carb targets per pound of body weight, example meals and a race-week plan.