So you’ve run your first 5k, 10k or half marathon. You got round, you finished, great, well done! You are now amongst an amazingly small proportion of the population that can actually run.

Where to now?

Do you want to improve? Maybe you want to better your time, discover what you are capable of? Yes? Great; it’s time to add a little spice to your training.

Our Spice training plans are one step on from the beginners; they contain a little more than the basic ingredients.

They’ll get you moving at different speeds by introducing some speed training. They’ll build your endurance, improve your VO2max, help lift your aerobic threshold and set you on your way to running faster times.

Here are some free training program downloads:

Beginners 5k training plan

This is where it starts. If you are new to running, or have had a long layoff, this is the plan for you. It’s an 8-week schedule, starting with a mix of jogging and walking to get you fit enough to run continuously for 3 miles or 5k. When you complete this schedule, you should be in good enough shape to run your first 5k race if you’re that way inclined. If you live in the UK then a great place to try out your new-found fitness is at one of the many Park Runs dotted up and down the country, they are free and are held each week, great for monitoring your 5k fitness and keeping you motivated to run.

Beginners 10k training plan

When you can run 3 miles without stopping, you might want to move on up to 6 miles or 10k. This 8-week program helps you to progress effectively whilst minimising the risks that many enthusiastic new runners can face — those associated with overdoing it. This training schedule follows on from our popular beginner’s 5k plan, but you can jump straight in if you can already run 5k.

Beginners half marathon training plan

The next distance many runners move up to is the half marathon. This is another 8-week program and follows on from the other beginner schedules. Also, check out our review of the hypnosis download for half marathon training.

Beginners marathon training plan

This is where it gets very serious, the marathon must be treated with respect. It doesn’t matter if you are looking to break 3hrs or just get round your first marathon — preparation is more important here than for any other of the other beginner’s schedules. There are plenty of marathon attempts that have fallen even before the start line because of illness or injury, you can minimise the risks by following a sensible, gradual, progressive, well-researched training plan.