running Training Plans
Embark on an inspiring journey with running plans crafted to fuel your ambition, refine your stride, and lead you beyond the usual path.
- Fully Qualified Coach
- Remote Support
- Suitable for all Abilities
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Selecting the right level is key to getting the most out of your training.
Beginner plans are for those new to structured running. You should generally be able to run for 30 minutes continuously before starting one of these plans.
Intermediate plans are for runners who have some race experience and are looking to improve their performance. You should be comfortable running for about 40-90 minutes before starting.
Advanced plans are tailored for experienced, consistent runners who are focused on maximizing their potential and achieving a new personal best.
Many of our plans for the 5K, 10K, half marathon, and marathon come with the option to include integrated strength training. These plans include 1-2 weekly workouts using weights like dumbbells or kettlebells to build a stronger, more resilient body, improve running efficiency, and help prevent injuries. If you already have a dedicated strength routine, you can choose one of our plans that focuses purely on running
Our plans are designed to be effective without demanding all of your time. Most plans feature between 3-5 running sessions per week, typically with shorter workouts during the week and a longer run on the weekend to fit into a busy lifestyle. The plans are delivered via a TrainingPeaks calendar, which allows you to move workouts around to fit your personal schedule.
When you purchase a plan, you receive a complete training program backed by 12 years of coaching experience.
Your plan is delivered through a free TrainingPeaks account, which allows you to sync workouts directly to your smartwatch for real-time guidance.
It also includes personalized pace zones to ensure you’re training at the right intensity, and you get direct email support from our coaches for any questions you have along the way.
Our plans are effective because they are built on 12 years of coaching experience and designed for purposeful, efficient training.
Each plan is structured with progressive workouts that include a mix of endurance, speed, and race-specific sessions to ensure you build fitness safely.
They are delivered through a free TrainingPeaks account, which syncs with your smartwatch for live guidance and uses personalized pace zones to keep you training at the right intensity.
This combination of expert design, flexibility, and direct coach support helps you achieve your goals, whether you’re a beginner or an advanced runner.
Experience the transformation when you build unstoppable stamina that carries you beyond your limits.
Unleash your true potential by mastering efficiency, turning every stride into meaningful progress.
Step into a future where your goals are milestones you’ve surpassed, guided by our proven strategies.
Imagine the ease of following your training plan right from your wrist, turning every session into a step forward.
I'm Chris, the Head Coach at Efficient Endurance.
I’m a UK-based, qualified running and triathlon coach with 12 years of professional experience. I’ve coached athletes to achieve everything from parkrun personal bests to podium finishes at national events.
My approach focuses on efficient training methods to help you reach your marathon goals, whether that is completing your first race or setting a new PB.
Need support choosing your training package?
Success stories
Dan - 1:1 Half Distance Triathlon Training Plan
“I used an Efficent Endurance 3 month training plan. I found this super useful and without it I don’t feel I would have made the improvements I have.
It provides you with a super detailed plan of each workout session and why you are doing it.
I will be training with Efficient Endurance again this month and definitely will be again in the future.”
STATS: Completed his first half distance triathlon – Outlaw Half Holkham in 5:43:36
Isaiah Caceres B - 5K Swim Training Plan
My event was a 5k open water swimming at Oceanman Curaçao. The swimming plan worked just perfect.
I ended with energy and swimming with technique the last quarter of the 5k, which is a very good parameter for me since was my first time in this distance and I was nervous about finishing strong. And last but not least, I secured a slot for the Oceanman World Championship in the 5k distance since I finished in the top 6 of my age group. I really liked the scientific approach of this training plan.
Thank you very much!