Training:

• Very Easy 5K  This training program gets you ready to train for your first short race (2K-5K). The program includes 5 workouts per week for a total of 8 weeks.
• Easy 5K   Are you a brand-new, just-getting-started runner? Are you the impatient type? You can be ready for a short race (2K-5K) just 8 weeks from now, provided you can schedule 5-6 workouts a week. If you can, sign up for this program and run your first race just 2 months later!
• Easy 7K     All your friends are training for 5K and 10K runs, and you just have to be different. Or maybe you're the moderate type, looking for something longer than a 5K but shorter than a 10K. Try this easy 7K (4.3-mile) training program. If you can already run two miles, you can train for a 7K race in six weeks. You'll enjoy the variety of workouts -- hill training, mile repeats, "negative splits," cross-training, and strength work. On some days you'll even go shopping as your workout!
• Easy 12K    If you already have some running experience and want to train for a longer event like a 12K (7.5 miles), here's the training program for you! To start this program, you don't need to be fast, but you should be able to run three miles comfortably. Each week you'll do a combination of flat runs, hilly runs, cross-training, and weight-lifting. You'll also work on developing your sense of pace. In eight weeks you'll run a 12K!
• Bloomsday 12K     Here it is! A beginners-level training program for the 12K Bloomsday Run in Spokane , Washington . To start this program, you don't need to be fast, but you should have some jogging (or walking) experience and be able to jog (or walk) three miles comfortably. Each week you'll do a combination of workouts on both flats and hills, cross-training, and strengthening of your abs and back. Get ready, because in just six weeks you'll be ready for Bloomsday!
• Intermediate 5K   If you've jumped in a few 5k's, had fun, but would like to improve, this program is for you. In 100 days, you'll be ready to go the distance faster than ever before. This training program combines a time commitment of about an hour a day, with a variety of different workouts, including strength training.
• Intermediate 10K  If you've jumped in a few 10k's, had fun, but would like to improve, this program is for you. In 100 days, you'll be ready to go the distance faster than ever before. This training program combines a time commitment of about an hour a day, with a variety of different workouts, including strength training.
• 45-Minute 10K     You're an intermediate-level runner who runs 5-6 miles at least twice a week. You've run a few 10Ks for fun, but now you want to set some goals. This 32-week program takes you up a "training pyramid" through 3 stages: the base, hill, and speed stages. You'll have 3-5 relatively short workouts per week plus one longer workout. At the end of your training, you'll be ready to run a 10K in a not-so-shabby 45 minutes.
• 38-Minute 10K You're an intermediate- to advanced-level runner with time for 6 workouts a week. You're already used to running 8-10 miles at least twice a week. You've always wanted to break a 40-minute 10K, but you haven't succeeded yet. Try this long-term training program (32 weeks) -- it will get you across the finish line in 38 minutes!
• Intermediate 10 Mile This program is for runners with some racing experience, particularly those who have already completed a 10K and want to try a longer race. Each week you'll do one long run, some cross-training or easy run sessions, and one or two high-intensity workouts such as intervals, tempo runs, and hill repeats. Eight weeks from now you'll be ready for a 10-mile race. Always consult with your physician before starting any physical training program.
• Intermediate 12K     This six-week program trains intermediate to advanced runners to run a 12K in six weeks. Some experience running 10Ks is highly recommended, although not required. The program includes faster sessions and hill repeats. Target levels of perceived effort let you monitor your workout intensity. Consult your physician before starting this or any physical training program.
• Intermediate 15K    This program is for runners with some racing experience, particularly those who have already completed a 10K and want to try a longer race. Each week you'll do one long run, some cross-training or easy run sessions, and one or two high-intensity workouts such as intervals, tempo runs, and hill repeats. Eight weeks from now you'll be ready for a 15K race. Always consult with your physician before starting any physical training program.
• Advanced 5K     You're an advanced runner who wants to run faster in the shorter events (2K to 5K). Okay, Speed Racer. This 8-week program gives you plenty of variety, including different hill and track workouts for power and strength, tempo runs, long aerobic runs, and cross-training. The end result should be a PR!
• Advanced/Elite 5K   This is a 5k training program for the already fit, already training 5-10k runner who wants to take it to a higher level. It is based on a 7 day training cycle. The times listed for the track workouts are geared for the person aiming to run 6-minute mile pace or faster but you can adjust the times up or down depending on your goals.
• Advanced 12K     This six-week program trains advanced runners to run a 12K in six weeks. Some experience running 10Ks is highly recommended, although not required. The program includes faster sessions and hill repeats. Target levels of perceived effort let you monitor your workout intensity. Consult your physician before starting this or any physical training program.