This training plan is led by Bennett and Shalane Flanagan, four-time Olympic runner, silver medalist in the 10,000 meters and coach of the Nike-sponsored professional running group, Bowerman Track Club. Over eight weeks, the program features five weekly training runs, ranging from easy runs to speed runs to long runs to help develop consistency and endurance. Like the four-week plan, this plan is created and coached by Bennett. This training plan is built for runners of all levels. As the program progresses, you’ll be introduced to new types of training runs, including speed runs, long runs, intervals and fartleks (speed training that incorporates periods of fast and slow running). Throughout the plan, runs range from 5 to 42 minutes.īonus: Two of the runs are guided by Bennett. Created and coached by Bennett, each week features approximately three runs. This training plan is best for beginners who want to start running, but any runner can benefit. Whether you have an upcoming race or want to challenge yourself and improve your endurance, the NRC app has different training plans to choose from.

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