WORKOUT PLANS

Not sure where to start, or wondering what it takes to run a marathon?

BOSS Running features over 9,000 different daily workouts, spanning 9 training programs and 4 difficulty levels. No matter what your current fitness level is, our training plans will help you achieve your goals, while maintaining a schedule that works best for you.

These beginner training programs come free with BOSS Running:

  • Starter 1.5K
  • Starter 3K
  • 5K Race
  • BOSS Power Walk, 15 min. and 30 min.
  • BOSS Walk+Jog, 15 min. and 30 min.
  • BOSS Jog, 15 min. and 30 min.

Start training today - download BOSS Running for free!

 
BOSS Power Walk
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Stay active and improve your cardio health with our low-impact, joint-friendly BOSS Running Power Walk program!
  • Power walking is a great, low-impact way to improve your health
  • One level of difficulty to get you walking without any effort
  • Choose a duration that fits you, from 15 minutes to 1:30 hours
  • BOSS Power Walk features 20 days of workouts with increasing difficulty, followed by 5 maintenance days
View detailed plan information
 
BOSS Walk+Jog
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Stay active and improve your cardio health with our BOSS Running Walk+Jog program!
  • Slowly build your endurance by increasing time spent jogging while decreasing time spent walking
  • Three difficulty levels allow you to choose the program that's right for you
  • Choose a duration that fits you, from 15 minutes to 1:30 hours
  • BOSS Walk+Jog features 20 days of workouts with increasing difficulty, followed by 5 maintenance days
View beginner, intermediate, or advanced plan information
 
BOSS Jog
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Stay active and improve your cardio health with our BOSS Running Jog program!
  • Improve your pace with a mix of both interval and endurance training
  • Three difficulty levels allow you to choose the program that's right for you
  • Choose a duration that fits you, from 15 minutes to 1:30 hours
  • BOSS Jog features 20 days of workouts with increasing difficulty, followed by 5 maintenance days
View beginner, intermediate, or advanced plan information
 
Starter 1.5K
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Start moving towards a healthier lifestyle! Our BOSS Running Starter 1.5K program will enable you to be able to jog for up to 10 minutes without stopping!
  • One level of difficulty to get you jogging without any effort
  • Choose from either a 4-week or a 5-week plan
View detailed plan information
 
Starter 3K
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Get going towards a healthier lifestyle! Our BOSS Running Starter 3K program will enable you to be able to jog for up to 20 minutes without stopping!
  • One level of difficulty to get you jogging without any effort
  • Choose from either a 4-week, 6-week, or 7-week plan
View detailed plan information
 
5K Race
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A great beginner race! Start training for a 5K, and you'll have a blast running quick, fun events - many of them being local fundraisers!
  • Four difficulty levels to choose from
  • Train either 3, 4, or 5 days a week
  • Choose from a 8-week, 10-week, or a 12-week plan
View walk+jog, beginner, intermediate, or advanced plan information
 
10K Race
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Get moving with one of our 10K training plans!
  • Four difficulty levels to choose from
  • Train either 3, 4, or 5 days a week
  • Choose from a 8-week, 10-week, 12-week, 14-week, or a 16-week plan
View walk+jog, beginner, intermediate, or advanced plan information
 
Half Marathon Race
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Be awesome and train for one of the world's most popular races - the half marathon!
  • Three difficulty levels to choose from
  • Train either 3, 4, or 5 days a week
  • Choose from a 12-week, 14-week, or a 16-week plan
View beginner, intermediate, or advanced plan information
 
Marathon Race
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Go for the gold and rock out a full marathon!
  • Three difficulty levels to choose from
  • Train either 4 or 5 days a week
  • Choose from a 16-week, 20-week, or a 24-week plan
View beginner, intermediate, or advanced plan information