Achilles Training Hub
Purple Training Plans
The Purple Achilles Training Plans are perfect for those with a pace 12:00 minutes per mile or greater, first timers, walkers, those bouncing back from an injury, or those who attend an Achilles workout once a week but would like more structure to their routine. Download a 5K, 10K, Half Marathon or Marathon plan below.
5K Plan
| 5K Plan | |||
|---|---|---|---|
| Week | Workout Day 1 | Workout Day 2 (Optional) | Workout Day 3 |
| 1 | 10 intervals: (15 sec fast, 1 min easy) | 15 min moderate, 5 min easy | 30 min moderate |
| 2 | 10 intervals: (30 sec fast, 1 min easy) | 15 min moderate, 5 min easy | 35 min moderate |
| 3 | 10 intervals: (45 sec fast, 1 min easy) | 20 min moderate, 5 min easy | 40 min moderate |
| 4 | 10 intervals: (1 min fast, 1 min easy) | 25 min moderate, 5 min easy | 40 min moderate |
| 5 | 10 intervals: (1:30 min fast, 1 min easy) | 25 min moderate, 5 min easy | 30 min moderate, 10 min fast |
| 6 | 8 intervals: (3 min fast, 1 min easy) | 30 min moderate, 5 min easy | 30 min moderate, 10 min fast |
| 7 | 6 intervals: (4 min fast, 2 min easy) | 30 min moderate, 5 min easy | 25 min moderate, 15 min fast |
| 8 | 4 intervals: (8 min fast, 2 min easy) | 30 min moderate, 5 min easy | 40 min moderate |
| 9 | 3 intervals: (10 min fast, 2 min easy) | 30 min moderate, 5 min easy | 40 min moderate |
| 10 | 2 intervals: (12 min fast, 2 min easy) | 35 min moderate, 5 min easy | 40 min moderate |
| 11 | 15 min moderate, 10 min easy | 40 min moderate, 5 min easy | 40 min moderate |
| 12 | 15 min easy AND 4 intervals: (20 sec fast, 1 min easy) | Taper - Rest - Get psyched! | Race Day! |
10K Plan
| 10K Plan | |||
|---|---|---|---|
| Week | Workout Day 1 | Workout Day 2 (optional) | Workout Day 3 |
| 1 | 8 Intervals: (1 min fast, 2 min easy) | 3 Intervals: (8 min fast, 3 min easy) | 30 min moderate |
| 2 | 5 Intervals: (2 min fast, 2 min easy) | 3 Intervals: (12 min fast, 3 min easy) | 35 min moderate |
| 3 | 7 Intervals: (2 min fast, 2 min easy) | 3 Intervals: (15 min fast, 3 min easy) | 40 min moderate |
| 4 | 9 Intervals: (2 min fast, 2 min easy) | 2 Intervals: (20 min fast, 3 min easy) | 45 min moderate |
| 5 | 5 Intervals: (4 min fast, 2 min easy) | 30 min moderate <3 mins at goal race pace in the middle> | 50 min moderate |
| 6 | 7 Intervals: (4 min fast, 2 min easy) | 35 min moderate <3 mins at goal race pace in the middle> | 55 min moderate |
| 7 | 3 Intervals: (8 min fast, 2 min easy) | 35 min moderate <5 mins at goal race pace in the middle> | 60 min moderate |
| 8 | 3 Intervals: (10 min fast, 2 min easy) | 35 min moderate <3 mins at goal race pace in the middle, twice> | 65 min moderate |
| 9 | 3 Intervals: (12 min fast, 2 min easy) | 40 min moderate <4 mins at goal race pace in the middle, twice> | 70 min moderate |
| 10 | 3 Intervals: (15 min fast, 2 min easy) | 40 min moderate <7 mins at goal race pace in the middle, twice> | 75 min moderate, <10 min at a faster pace> |
| 11 | 2 Intervals: (20 min fast, 2 min easy) | 40 min moderate <10 mins at goal race pace> | 75 min easy (feel free to cut in half if you feel like it will fatigue you for the race) |
| 12 | 20 minute moderate, 3 min @ race pace | 20 min moderate | 10k race |
Half Marathon Plan
| Half Marathon Plan | ||||
|---|---|---|---|---|
| Week | Workout Day 1 | Workout Day 2 | Workout Day 3 | |
| 1 | 6 Intervals: (4 min fast, 3 min easy) | 20 min easy | 4 mile moderate | |
| 2 | 3 Intervals: (8 min fast, 3 min easy) | 30 min easy | 5 mile moderate | |
| 3 | 2 Intervals: (12 min fast, 3 min easy) | 30 min easy | 5 mile moderate, last half mile faster | |
| 4 | 2 Intervals: (15 min fast, 3 min easy) | 30 min easy | 6 mile moderate | |
| 5 | 2 Intervals: (20 min fast, 4 min easy) | 30 min easy | 6 mile moderate, last mile faster | |
| 6 | 3 Intervals: (15 min fast, 3 min easy) | 30 min easy | 7 mile moderate | |
| 7 | 2 Intervals: (20 min fast, 2 min easy) | 35 min easy | 7 mile moderate, last two faster | |
| 8 | 2 Intervals: (25 min fast, 2 min easy) | 35 min easy | 8 mile moderate | |
| 9 | 40 min moderate | 35 min easy | 9 mile moderate, last mile faster | |
| 10 | 45 min moderate | 35 min easy | 10 mile moderate, last mile faster | |
| 11 | 35 min moderate | 35 min easy | Taper 6 miles moderate | |
| 12 | 25 min moderate | Get psyched - rest | RACE |
Full Marathon Plan
| Marathon Plan | |||
|---|---|---|---|
| Workout Day 1 | Workout Day 2 | Workout Day 3 | |
| 1 | 8 intervals: (1 min fast, 2 min easy) | 45 min moderate | 6 mile moderate |
| 2 | 4 intervals: (2 min fast, 2 min easy) | 60 min moderate | 6 mile moderate |
| 3 | 6 intervals: (2 min fast, 2 min easy) | 60 min moderate | 8 mile moderate |
| 4 | 8 intervals: (2 min fast, 2 min easy) | 60 min moderate | 8 mile moderate |
| 5 | 6 Intervals: (4 min fast, 3 min easy) | 60 min moderate | 10 mile moderate |
| 6 | 3 Intervals: (8 min fast, 3 min easy) | 60 min moderate | 10 mile moderate |
| 7 | 2 Intervals: (12 min fast, 3 min easy) | 60 min moderate | 12 mile moderate |
| 8 | 2 Intervals: (15 min fast, 3 min easy) | 60 min moderate | 14 mile moderate |
| 9 | 2 Intervals: (20 min fast, 4 min easy) | 60 min moderate | 16 mile moderate |
| 10 | 3 Intervals: (15 min fast, 3 min easy) | 60 min moderate | 12 mile moderate |
| 11 | 2 Intervals: (20 min fast, 2 min easy) | 60 min moderate | 18 mile moderate |
| 12 | 2 Intervals: (25 min fast, 2 min easy) | 60 min moderate | 12 mile moderate |
| 13 | 60 min moderate | 60 min moderate | 20 mile moderate |
| 14 | 45 min moderate | 60 min moderate | 15 mile moderate |
| 15 | 35 min moderate | 60 min moderate | 8 mile moderate |
| 16 | 25 min moderate | 20 min easy | Race Day! |