[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-279619-105":53,"doc-detail-279619-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","runners-world-training-plans","Runner's World Training Plans","","Runner's World partners with iFit to deliver exclusive treadmill training programs that automatically adjust speed, slope, and decline based on the chosen plan. The plans cover 5-Ks, 10-Ks, half marathons, and marathons, with workouts structured around weekly mile build-ups, midweek runs, and long-distance sessions. Duration and weekly run counts vary by event and goal time, from beginner schedules to advanced builds, including break-time variants and full marathon progressions.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":11,"@type":70,"position":76},"https://docshare.wps.com/template/presentations/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/runners-world-training-plans/279619/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/runners-world-training-plans/279619.png","ImageObject",442,249,{"name":88,"@type":89},"Ben Jamin","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-27","2026-09-16",true,{"@type":98,"interactionType":99,"userInteractionCount":20},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"How does iFit work with Runner's World training plans?","Question",{"text":108,"@type":109},"iFit technology automatically adjusts treadmill speed, slope, and decline according to the Runner's World plan.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"What events are covered by the Runner's World programs?",{"text":113,"@type":109},"The programs include 5-Ks, 10-Ks, half marathons, and marathons.",{"name":115,"@type":106,"acceptedAnswer":116},"Do training schedules differ by goal time?",{"text":117,"@type":109},"Yes. Weekly run counts and total training duration depend on the event selected and the target goal time, with examples shown for different marathon finish goals.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},279619,1791741597,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":8,"category_name":11,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":20,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":73,"language":135,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":136,"faqs":137,"seo_title":138,"seo_description":61,"update_tm":139,"read_time":9},2336478466772,"https://ap-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","Runner' s world training plans  \nContinue  \n50b42fb4688a9bc055000002aRunner's World , the largest and most influential media brand , has partnered with iFit to provide training programs that control Internet-connected treadmills. iFit technology automatically adjusts the speed , slope and reduction of i Fit-enabled treadmills in accordance with Runner's World training plan. For the first time , runners have access to Runner's World's exclusive training plans directly on treadmills for 5-Ks , 10-Ks , half marathons and marathons. iFit treadmills include NordicTrack , ProForm and FreeMotion. Budd Coates , the world's running coach as well as a four-time Olympic test marathon qualifier and one of 34 people in history who have run sub-three-hour marathons in each of the past five decades , developed these plans exclusively for iFit-equipped treadmills. We believe Runner's World is the gold standard of curriculum for runners of all abilities , said iFit Director Mark Watterson. With patented iFit technology to remotely monitor treadmill speed , tilt and decline from the internet , it's like having an entire Team Runner's World experts standing on a treadmill , coaching you for every run. Runners World has been providing training plans of all types for years , but our partnership with iFit is unique , said Runner's World publisher Molly O' Keefe. The iFit-enabled treadmill , working on Runner's World training plans , brings out the guesswork of all the variables of speed , inclination , decline and distance that challenge both new and experienced runners by putting in place a new training plan. These exclusive Runner's World programs provide very specific and increasingly challenging trails for distinctive treadmill experiences. With these machines , the training plans will be expanded in a way that will provide runners with every opportunity to meet and surpass their running goals. Runner's World's world training programs include a weekly mile build-up , with midweek running days and long-distance trails at the end of each week. The weekly workout regimen and the total duration of training depends on the candidate's chosen event and goal time. For example , a 3-hour marathon training program with a 3-hour finish goal consists of 7 weekly runs for 18 weeks , while a less intensive marathon training program with a 5-hour goal of finishing time consists of 5 training runs and 2 days of rest per week for 18 weeks. CHOOSE YOUR RUNNER'S WORLD TRAINING PROGRAM , CHOOSE YOUR GOAL: 20 MIN 25 MIN. 30 MIN PICK YOUR GOAL: 45 MINS 55 MINS 65 MIN PLAY: 1 :30 at 1 :45 at 2 :00 2 : 15 YOUR GOAL: 3 :00 at 3 :30 at 4 :00 4 :30 5 :00 ATTENTION: This post is not intended to replace medical advice The above information should not be used to diagnose , treat or prevent any disease or or Please consult your doctor before making any changes to your diet , sleep patterns , daily activities , or fitness routine. iFit is not responsible for any injuries or injuries sustained as a result of any recommendations , opinions or recommendations given in this article. Westend61Getty Images New Year comes new goals , and the best way to achieve any goal is working to have a reliable plan in place. And no , training plans aren't just for serious runners-whether you're just starting to work for the first time (welcome to the crew!) , you're working to lose weight , you want to stay fit during the winter , or you're looking to finally take a 3 :30 break for the marathon , we have a training plan for you. Each of our training plans offers day-to-day workouts and tips , and they are all under $10 . Scan the list below for the right plan to help you crush your goals this year. Let RunCoach reach its full potential with personalized training , expert coaching , and proven results. Run faster (8 weeks , 18-26 miles per week)5 K Training PlansBeginners 5 K (8 weeks , 9-13 miles per week)Intermediate 5 K (8 weeks , 14-20 miles per week)Advanced 5 K (8 weeks , 16-33 miles per ","cbCaijMtbXXwdZcT","https://ap.wps.com/l/cbCaijMtbXXwdZcT","pdf",39493,"English","# Runner's World Training Programs\n## How iFit Adapts Your Treadmill Run\n## 5K Training Plans\n## 10K Training Plans\n## Half Marathon Training Plans\n## Full Marathon Training Plans","[{\"question\":\"How does iFit work with Runner's World training plans?\",\"answer\":\"iFit technology automatically adjusts treadmill speed, slope, and decline according to the Runner's World plan.\"},{\"question\":\"What events are covered by the Runner's World programs?\",\"answer\":\"The programs include 5-Ks, 10-Ks, half marathons, and marathons.\"},{\"question\":\"Do training schedules differ by goal time?\",\"answer\":\"Yes. Weekly run counts and total training duration depend on the event selected and the target goal time, with examples shown for different marathon finish goals.\"}]","Runner's World Training Plans | PDF",1789524173]