Toronto Women's Run Series

Half Marathon/10k/5k Training Programs

Welcome to the training page of our website where you can find a program that suits your goals and needs, as well as interesting articles/tips, and videos to help with your training.

Download one of our training programs to guide you through your months of training. Read the criteria to decide which will work for you. Also, learn why you should be supplementing your running with some strengthening exercises and how you can get started.

Half Marathon Training Programs

Run-Walk Program for Beginners
Why a run-walk schedule may be best for you
16-week (6 month) Half Marathon Run-Walk program for 2:30+ finish time. Download program details >>
Use this schedule if currently walking and doing little to no running.
Read the notes on Why Run-Walk to learn how helpful this can be to get you started. If you find yourself handling this schedule easily, consider moving into one of the running schedules.

24-week (6-month) Half Marathon program for a 2:15 – 2:30 finish time. Download program details >>
Use this schedule if running 0-12 km/wk (0-8 mi/wk) per week by week 1.
It starts you from scratch and gives you a long time to gradually build endurance and fitness. If this seems difficult, start with the Run-Walk Schedule to build running endurance and later move into this schedule.

24-week (6-month) Half Marathon program for a 2-hour – 2:15 finish time. Download program details >>
Use this schedule if running 10-19 km (6-12 mi) per week by week 1.
It gives you a long time to gradually build endurance and fitness.
 
17-week (4 month) Half Marathon program for a 2:15 – 2:30 finish time. Download program details >>
Use this schedule if running 0-12 km/week (0-8 mi/week) by week 1.

17-week (4 month) Half Marathon program for a 2-hour – 2:15 finish time. Download program details >>

Use this schedule if running 10-19 km (6-12 miles) per week by week 1.

17-week (4 month) Half Marathon program for a 1:45 – 2-hour finish time. Download program details >>
Use this schedule if running 22-30km (13-18 miles) per week by week 1.
Includes a speed workout each week.

17-week (4 month) Half Marathon program for a 1:30 – 1:45 finish time. Download program details >>
Use this schedule if running 28-36km (18-23 miles) per week by week 1.
Includes a speed workout each week.

10k Training Programs

Train to run a 45 minute 10k
Train to run a 60 minute 10k

5K Training Programs

16 week Run/walk program for new runners

8 week training program for those aiming to finish within 30 minute

Training Tips/Videos and Interesting Articles from the Runner’s Academy 

Run Ready Checklist  – Use this movement test to see if you are ready to run or if you might need some extra help with strength or mobility

Top 3 Tips For New Runners

How and when to strength train

How to improve running efficiency and performance

Running after pregnancy

Finding the Sweet Spot in your training 

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