23,457,209 Runners Helped
129,297 Plans activated
17,263 Boston Qualifiers
English Mandarin Japanese French Portuguese Spanish
Product has been added to your cart.
Try Run Team Free

Military / First Responders Training Plans

Active/Non-Active Duty
Level 3
Intermediate
  • 4 runs per week
  • 1 specialty workout per week
  • 20-25 total miles (32-40 km) per week
  • 12 week plan

Prerequisite: Easy Runs of 30 minutes and Long Runs of 50 minutes

Uploads to your smartwatch and integrates McMillan paces. Move runs to fit your schedule. Includes strength/core routines.

See details
What level am I?
$ 39.99
ADD TO CART
Active/Non-Active Duty
Level 1
Novice
  • 3 runs per week
  • 1 specialty workout per week
  • 10-15 total miles (16-24 km) per week
  • 12 week plan

Prerequisite: None

Uploads to your smartwatch and integrates McMillan paces. Move runs to fit your schedule. Includes strength/core routines.

See details
What level am I?
$ 39.99
ADD TO CART
Active/Non-Active Duty
Level 2
Nov./Inter.
  • 3-4 runs per week
  • 1 specialty workout per week
  • 15-20 total miles (24-32 km) per week
  • 12 week plan

Prerequisite: Easy Runs of 20-30 minutes and Long Runs of 40-50 minutes

Uploads to your smartwatch and integrates McMillan paces. Move runs to fit your schedule. Includes strength/core routines.

See details
What level am I?
$ 39.99
ADD TO CART
looks_one
Level 1 Novice

You’re new to running. You’ve never run before (or it’s been a long, long time) and/or you haven’t finished a race. But, you can run for at least 15 minutes on regular runs and up to 30 minutes for a long run. You’ll run 3 days per week in Level 1 plans and can use the Run/Walk method if continuous running seems too daunting.

looks_two
Level 2 Novice/Intermediate

You’ve been focused on finishing races and now you want to finish faster. You run 3-5 days per week run and should be able to run at least 30 minutes for regular runs and at least 45 minutes for a long run. Level 2 plans may also include 1 specialty or “hard” workout per week.

looks_3
Level 3 Intermediate

You have some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). You run 4-6 days per week for at least 30-45 minutes with a long run of at least 60-75 minutes. In Level 3 plans, you’ll often run 1-2 specialty/hard workouts each week.

looks_4
Level 4 Intermediate/Advanced

You’re a seasoned trainer/racer who runs 4-7 days per week for around 50-60 minutes per run and at least 90 minutes for your long run. Level 4 plans often include 1-2 hard workouts per week.

looks_5
Level 5 Advanced

You’re a high volume, experienced trainer/racer who runs 5-7 days per week for around 60-80 minutes per run and at least 120 minutes for your long run. Level 5 plans often include 2 hard workouts per week plus a long run.

ALL PLANS:

  • Upload to your smartwatch
  • Integrate McMillan paces
  • Goal pace evaluator workouts
  • Use pace, heart rate, power
  • Adjust to fit your schedule
  • Include strength/core routines
  • Offer volume and pace ranges to keep you injury-free

“Thank you for developing such an effective and user-friendly training plan.” – Liz W.

Don’t see the plan you are looking for?
Don’t worry, we have a lot more.

VIEW ALL RELATED PLANS

START TODAY

ACTIVATE YOUR TRIAL

“I got my first Boston Qualifier today with a 21 personal record!”

– Ramona M.