The marathon, half marathon and 5K schedules below were written and designed by Big River Personal Coaching head coach Tim Bradley. Tim has coached runners of all ages and abilities for more than 10 years.

The walking guide was written by Debbie Miller who has walked three marathons herself but also coached hundreds and hundreds of walkers during her ten years working with Team in Training.

5K/10K Guides

Zero to 5K - First Time Walker/Runner

10K Guide

Half Marathon Guides

Half Marathon Walker

Beginner Half Marathon

Intermediate Half Marathon

Advanced Half Marathon

Marathon Guides

Beginner Marathon

Intermediate Marathon

Advanced Marathon

*The marathon and half marathon schedules were updated in January 2013 so if you've followed the Big River plans before check these out. You'll like them!

**Before any hard workout (color-coded in red) on the marathon and half marathon guides we always recommend a 5-10 minute warm-up followed by some dynamic stretching. After the workout we recommend a 5-10 minute cool-down followed by a stretching routine.


Got questions? Please feel free to email us at training@bigriverrunning.com and we'll be happy to help!