Chi Running Training Plans | 5K, 10K, Half Marathon, and Marathon

ChiRunning > Training > Race Training Plans

Rock Your Next Race

ChiRunning Training Programs are different from other training plans because they are not just mileage charts with what type of run to do on each day. ChiRunning Training Programs are technique-based, designed to give you the tools to cross your finish line feeling strong and sound in your body.

When you follow a ChiRunning Training Program, you are ensuring that your training and event will be an injury-free and life-enhancing experience. Whether it’s a 5k, 10k, Half Marathon, or Full Marathon, we’ve got you covered. Each week of your training you will be honing your technique with specific form focuses and building physical and mental strength to cover your chosen distance.

5K Race Training

Run your first, or hundredth, 5K with renewed self-confidence as you learn how to move your body efficiently while staying sound throughout your training.

The focus on technique, while you gradually increase your mileage, will allow you to build upon your body's strength and grow stronger and faster over time.

10K Race Training

Grow your 10K toolkit with a technique based training plan. Beginners can safely increase your mileage while learning to align and relax your body for a feel-good experience.

Experienced runners can improve your performance with the 10K Intermediate program. This prepares you physically and mentally for race day to you the best results.

Half Marathon Race Training

Show up as your best self. Whether you’re going for your first Half or a faster Half, we’ll get you to the start line and the finish line in your best shape ever.

The 10K training programs are packed with technique lessons, conditioning workouts, fueling and hydration tips, and everything else you’ll need for the best Half ever!

Marathon Race Training

Experience a life changing milestone. The Marathon Programs include top-notch injury-free technique training, physical conditioning, and race-specific training in the lead-up to your marathon. It’s the best insurance policy there is.

Our goal for you is to not only succeed, but to stay injury-free from the start of your training through the finish line of your marathon.

Find Your Training Plan

Our technique-based training programs take the pounding, pain and injury out of training by combining low-impact technique with great training workouts to fit your running needs.

Learn what makes Chi training different!

Bring Chi into your life

ChiSchool ChiRunning Essentials Course

This NEW COURSE combines personalized Video Feedback with 15 hand-selected Step-by-Step Lessons. Only $95

Learn More & Enroll

Get Your FREE Boston Run Show Tickets

Use code CHIRUNNING to get into the Boston Run Show and The Boston Outdoor Expo for free on March 1st and 2nd of 2025. Stop by our booth H64 and enter to win a $500 Gift Card.

Get Your FREE Ticket

Don't train alone! Run the ChiRunning way!

Don’t train alone! Our 5k, 8-week training programs includes weekly 30-minute zoom sessions with a Master Instructor that will help you meet your goal of getting to the start and finish line with a smile on your face. Starts July 7th, 2025.

ChiSchool ChiRunning Essentials Course

This NEW COURSE combines personalized Video Feedback with 15 hand-selected Step-by-Step Lessons. Only $95

Learn More & Enroll

Get Your FREE Boston Run Show Tickets

Use code CHIRUNNING to get into the Boston Run Show and The Boston Outdoor Expo for free on March 1st and 2nd of 2025. Stop by our booth H64 and enter to win a $500 Gift Card.

Get Your FREE Ticket

Move the "Right" Way with ChiWalk-Run

Download your Free eBook - Recently updated, this 2-week guide is a great introduction to the ChiWalk-Run basics. You’ll receive daily exercises and focuses specifically designed to get you moving the right way!

Download your Free eBook

See What Others are Saying

I got the ChiRunning book, read it, watched the DVD, and have been running 3x/week for 3 weeks without feeling the normal aches I feel, and I'm even a bit faster! This is really neat! I also applied some of the theory to a recent hiking trip, and was able to hike 18 miles in 1 day without destroying my legs and feet. Just that little lean and picking up the feet make a huge difference.

I am running in the NYC Marathon and could not have even contemplated it without learning to ChiRun. ChiRunning seems too good to be true when you hear or read about it, and I was skeptical at first, but it has changed my life for ever. My runs had never really been more than 3-5 miles at a time and I was in pain and exhausted after each run. Now I can physically breeze through 7-10 miles with less than a moderate effort. Half marathons are like 5ks were before learning to Chi Run.

I’ve been ChiRunning for two months and have dramatically improved my running. I ran a 10k last week in 49:02 versus 56:08, a year ago!

My first marathon took me 6 hours. My second took me 6 hours and 3 minutes. My third only lasted 19 miles. I read the book. I watched the DVD. I relaxed my legs, straightened my posture, leaned forward, let my arms and legs swing behind me, and finished my fourth marathon in under 5 hours! And nothing hurt! Just wait until I work with the metronome–maybe I’ll make it to Boston!

I had a history of shin splints, knees hurting, plantar fasciitis, and tendonitis in one of my feet. Now I no longer experience any pain. You can feel the proper form in ChiRunning. Tthe run becomes so effortless. I am very passionate about the wonder of ChiRunning because what I experienced was actually this good.

I expected ChiRunning to make me fitter and faster, I didn't expect it'd make running more fun! Probably the biggest change, and the most unexpected change, has been the mental one. Running has become a form of meditation.