Run Your First Dad-Race — A 5K-to-Marathon Progression
Which plan fits you right now?
Start at the distance that matches the life you actually have this season. New to running or squeezing runs in around nap windows? Begin with the 5K. Built a base and want a step up? Move to the 10K. Trained a few seasons and ready to commit to a long run? The half marathon waits. Craving the full 26.2 and a year to get there? The marathon plan is built for dads who protect a single long run every week. Each plan ladders up from the last, so you can progress one race at a time.
5K Training Plan for Dads
An 8-week 5K training plan for dads just getting started. Progressive mileage with rest, easy, tempo, and long runs — built around school pickups and work.
Read article → Intermediate 10K
10K Training Plan for Dads
An 8-week 10K training plan with 3–4 runs per week, progressive mileage, a sample dad week, Garmin sync, and race-day pacing strategy included.
Read article → Advanced Half Marathon
Half Marathon Training Plan for Dads
A realistic 10-week half marathon plan for dads — progressive mileage, a sample dad schedule, and a race-day pacing strategy built around real family life.
Read article → Elite Marathon
Marathon Training Plan for Dads
A 16-week marathon framework for dads with kids: early-morning runs, one protected long run per week, flexible recovery weeks, and race-day pacing.
Read article →