6-Week Beginner Base Plan
COROS Official
A 6-week plan designed for newer runners looking to build a base through run/walk intervals. The 6 weeks will be made up of walk/runs, running, and bodyweight strength training. This plan will take users through a gradual progression of training and help them to feel comfortable running farther and for longer periods of time. After the 6 weeks of following this plan, you will have the ability to follow a run specific plan if you prefer.
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12-Week Beginner Half-Marathon Training Plan
COROS Official
This 12-week half-marathon plan focuses on building volume for a potential first half-marathon. Runners should be prepared to run 5x/week from 15-30 miles. You will find some short bursts of higher-intensity as an introduction, but most of the sessions should be focused on getting comfortable running for longer distances. All workouts are based on HR for an optimal perception of your own intensity. If you have any questions, please feel free to reach out to us via coach@coros.com and we will be happy to answer any training question you may have.
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16-Week Beginner Marathon Training Plan
COROS Official
This 16-week heart rate based plan focuses on building volume for a first marathon at the end of the plan. Runners should be prepared to run 5x/week from 15 to 45 miles. Wednesday and Sunday workouts are the specific marathon sessions, but feel free to switch them around based on your schedule. Because the plan is based on your Threshold HR Zones, we encourage you to complete a Running Fitness Test at the beginning to ensure you are training in the right zones. Do not hesitate to reach out to us via coach@coros.com for feedback and insights on your training journey!
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20-Week Beginner Marathon Training Plan
COROS Official
This 20-week heart rate based plan focuses on building volume for a first marathon at the end of the plan. Runners should be prepared to run 5x/week from 15 to 45 miles. Thursday and Sunday workouts are the specific marathon sessions, but feel free to switch them around based on your schedule. Because the plan is based on your Threshold HR Zones, we encourage you to complete a Running Fitness Test at the beginning to ensure you are training in the right zones. Do not hesitate to reach out to us via coach@coros.com for feedback and insights on your training journey!
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10K Beginner Training Plan
COROS Official
This 6-week training plan is for users who wish to begin running with a safe and progressive training plan towards a first 10km. No previous experience is needed in order to begin this plan, but be aware that weekly volume varies from 15 to 30km. It includes 3 sessions per week with a focus on cadence, breathing, form, and an introduction to higher intensity. For assistance, send us an email at coach@coros.com and we will be happy to assist you through the process!
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12-Week Marathon Plan (4:00-4:30)
COROS Official
This plan starts at 26 miles/week and builds up to 40/week before your taper into the marathon. The majority of this plan has athletes running at their aerobic endurance heart rate, or specific marathon pacing for a 4:00-4:30 marathon finish (9:09-10:17/mile pace). Athletes should be able to run 25-30 miles/week before starting this program. As athletes progress through the training plan, they should utilize the marathon specific workouts to gain a realistic expectation of race day. If you're able to perform all specific workouts below 9:09/mile pace, then perhaps a sub 4 marathon is in your future. If you're struggling to hold 10:17/mile pace, then perhaps above 4:30 is more realistic. Feel free to adjust the specific days as needed, while leaving the aerobic endurance days in place!
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12-Week Marathon Plan (3:15-3:35)
COROS Official
This training plan is designed to build athletes volume up towards 50 miles/week while preparing them to run a 3:15-3:35 marathon. Athletes will complete a mix of threshold intervals mid-week, aerobic endurance base miles for volume, and marathon specific workouts to dial in their pacing. Athletes should have a foundation of 30-40 miles/week before starting this plan.
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12-Week Marathon Plan (2:45-3:00)
COROS Official
This is an aggressive training plan that starts athletes in the 30-40 mile/week range and builds up towards 60 miles/week. Workouts consist of mid-week interval sessions, base volume, and marathon specific paced long runs. Athletes starting this program should have a base volume of 30-40 miles a week. Athletes will build awareness of 6:18-6:52/mile pace which will have them running a sub 3 hour marathon.
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