Welcome to Running Training Plans on Zwift. These training plans are built into Zwift and can give you the structure needed to help you move from where you are to where you want to be. Are you a beginner looking to run your first 5k? A cyclist who wants to start running? Or perhaps you're a more experienced runner who wants to set a new 5k or half marathon PR. We've got the plan for you!
TRAINING FOR YOUR FIRST 5K
TRAINING PLAN: “ZWIFT 101: RUNNING”
This plan contains six workouts that will introduce you to Zwift Run basics, treadmill skills, and workout types. We'll explore climbing hills, mixing up intervals, holding tempo, and laying down an all-out 1-mile effort.
These workouts are kept short to give you a taste of what training in Zwift has to offer.
TRAINING PLAN: “ZWIFT 201: YOUR FIRST 5K”
Ready to run? 5Ks are a great way to get started. Five kilometers is about 3.1 miles, or exactly 12.5 laps around a standard running track. And, more importantly, it is a distance that anyone can achieve. Whether competing against the clock or your own expectations, this plan will help you get ready to run the whole way. This approachable and manageable plan builds from walk/jog intervals to progression runs to breaking up a 5k into longer - but manageable - chunks. You will have the confidence to take on the distance after working your way through this four-week plan.
TRAINING PLAN: “5K RECORD BREAKER”
Nail that PR performance on race day. Dig into the top end of your aerobic limits and run confidently in the red zone. Stand on the starting line, and don't look back.
This plan was designed for competitive runners looking for guidance and structure to take them to the next level. A high level of commitment is required in terms of both effort and mileage. By the end, you should be fit, fast, and ready to race.
Meant to be done in-season, use this plan for the final 6-8 weeks leading into a 5k race. You should have a strong base under you before beginning this plan. The distance and intensity start at a fairly high level and increases quickly. This is meant for runners who have experience with structured training, aggressive speed work, and who put a premium on speed. This is not a plan that is meant to be done regularly. It should be saved for a big push towards a special goal. Speedwork is always a challenge, and this plan requires it.
If you've struggled to translate your training into tangible results on race day, do this plan. It will push you out of your comfort zone and ask you to run fast, hard, and often. If you want to set a best time for a 5k, this is your plan.
TRAINING PLAN: “5K RECORD BREAKER Lite”
This plan was designed for competitive runners looking for guidance and structure to take them to the next level. A high level of commitment is required in terms of both effort and mileage. By the end you should be fit fast and ready to race.
Meant to be done in season, use this plan for the final 6 weeks leading into a race. You should have a strong base under you before beginning this plan. As with the full 5k Record Breaker, this Lite version starts at a fairly high level and increases quickly. It demands the same level of experience and dedication as the full version.
1/2 MARATHON TRAINING
TRAINING PLAN: “3RUN 13.1”
Ready to get serious, but don’t have a lot of time? Already have a few runs under your belt? If so, this is the plan for you!
After three runs a week, for up to sixteen weeks, you’ll very likely be setting a new personal best in the 5k, 10k, and Half Marathon distances. This plan is loaded with the intense runs that will build speed, while the long run once a week will get your endurance in place for the big race. An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week.
TRAINING PLAN: “3RUN 13.1 Lite”
This plan offers the same level of intensity as th 3Run 13.1 but over a shorter time period. The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. The weekly structure remains the same as the full version, with 3 runs comprising intense efforts and a long run.
FROM CYCLIST TO RUNNER
So you ride in Zwift, but want to try running? Why not!? We've got the right plan to help you use your cycling fitness for running.
TRAINING PLAN: “CYCLIST TO 10K”
Use your training know-how and level up your running game. This plan serves up base runs along with hill and interval work to sharpen you up when it counts.
Designed for cyclists who have strong aerobic engines and a real sense of structured training, this plan is meant to help regular riders make the jump to running. If your time on the bike has left you wanting a new or different challenge, this plan will help you make the transition.
This plan assumes you understand the principles of training and workouts, but doesn’t expect you to have any real foundation as a runner. With a focus on running regularly and using hills to build strength without excessive speed, this plan steadily and predictably builds your volume. Meant to be done at any point in the year, this plan starts with a low volume requirement and steadily builds over the 6-8 weeks before peaking and culminating in a 1ok run.
Do this if you want a new challenge or if you’re a would-be runner struggling to organize your training over a complete build. This plan will push you, but also remind you that it is important to take time off and to run easy - really easy - as part of the process of getting better.