Cheetah Spirit: Training Plans

These training plans have been developed by using the best elements of Training plans that I have seen online or read in books. Many of these plans have been altered but I have tried to acknowledge the sources as best as possible at the end of this page.

New to Running or returning to running after a long time off? Have a race goal of 5K? Try the Couch to 5K training plan This is the plan I am using to get back into running after being on a very long hiatus, primarily with my butt on the couch. The slow progressive approach of walk/run helps keep it interesting while minimizing injury of doing too much, too soon.

Planning on running a 10K? Here is a Couch to 10K training plan
I developed this plan primarily based on the Couch to 5K, building it up by using the Vancouver Sun Run Learn to Run 10 K training plan. This plan is a 20 week program. If the earlier weeks are below your current level, start at the week that best matches your running level.

I did my first Half Marathon 11 months after I started back into running in 2012. My training plans are based on a starting point of a 10K run distance. The plans require 16 weeks but whenever possible, I like to factor in a few extra weeks to provide a buffer in case time off is needed to recover from an injury or illness.
Here is the plan that I use to prepare for my half marathons; much of it is a hybrid of different plans:
Half Marathon Training Plan

Here a 16 week training plan that I have prepared for the Marathon assuming a half marathon or a 12K minimum LSD base has been established:
Marathon Training Plan to complete (16 weeks)
Part of the prep for the marathon includes a 10K race and half marathon.

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Training Plan Sources:

Books: