Endurance Run Plans
Endurance plans are race-specific training programs designed to gradually increase your mileage and build confidence as you prepare for an event. These plans are tailored for everyday runners, especially beginners, who want to build endurance through easy-effort miles while learning essential habits like strength training, proper fueling, and hydration. Each plan is structured to provide a steady build-up, ensuring you reach race day feeling strong and ready.
Who Are These Plans For?
These plans are perfect for beginner runners or those looking to establish a solid training routine for races ranging from 1 mile to a marathon. Whether you’re taking on your first race or aiming to improve your endurance for the next event, these plans are ideal if you’re focused on consistency, injury prevention, and building a balanced running routine.
What to Expect:
With each endurance plan, you’ll train four days a week with planned rest days and optional cross-training. The gradual increase in mileage ensures you build endurance safely, and the plans incorporate strength training and mobility work to prevent injury. You’ll also learn to fuel and hydrate effectively as you progress toward your goal.
Half Marathon & Marathon Plans: Train for longer distances, preparing for the demands of race day.
1 Mile Plan: Start small, building strength and endurance for shorter distances.
5k & 10k Plans: Progress from smaller to mid-distance races, focusing on consistent effort and stamina.
Half Marathon & Marathon Plans: Train for longer distances, preparing for the demands of race day.
Why This Program Works:
Endurance training is all about pacing yourself, both physically and mentally. These plans are designed to prevent burnout by keeping the effort relaxed and enjoyable while steadily building mileage. The combination of running, strength training, and cross-training helps you maintain a balanced fitness routine, ensuring that you’re race-ready without injury or exhaustion.
All Plans Include:
8 Weeks
($1.90 a day)
to 1.5mi/2.4km.
- Must be comfortable walking at a brisk pace for 1mi/1.6km
- Timeboxed Plan
(Access window of 9 weeks)
9 Weeks
($1.90 a day)
to 3.1mi/5km
- Must be comfortable running 1.5mi/2.4km
- Timeboxed Plan
(Access window of 10 weeks)
9 Weeks
($1.90 a day)
to 6.2mi/10km
- Must be comfortable running 3.5mi/5.6 km
- Timeboxed Plan
(Access window of 10 weeks)
Endurance Plan
13 Weeks
($1.90 a day)
to 13.1mi/21.1km
- Must be comfortable running 6.5mi/10.4km
- Timeboxed Plan
(Access window of 14 weeks)
Endurance Plan
13 Weeks
($1.90 a day)
to 26.2mi/42.2km
- Must be comfortable running 12mi/19.3km
- Timeboxed Plan
(Access window of 14 weeks)
16 Weeks
($1.90 a day)
to 26.2mi/42.2km
- Must be comfortable running 8mi / 12.8km
- Timeboxed Plan
(Access window of 17 weeks)
Mobile App
DOWNLOAD THE FINAL SURGE APP
What Runs You has partnered with Final Surge to provide you with the technology to plan, track and analyze your own training.
Use your calendar to track activities as you complete them!
All elements of your calendar are adjustable, so you can rest assured you have all of the tools and flexibility to do 1% better every day!
Your plan starts on the Monday after registration.
