TRAINING PLANS
No matter your goal or distance, we have a plan for you. Find a sample week belowor ask us for a full personalized plan!
Beginner 5K
5K Starter Plan
Perfect for new runners or those returning after a break. Build endurance and confidence in just 6 weeks.
Sample Week:
- Mon: 1.5 mile easy run
- Tue: Rest or walk
- Wed: 2 mile run/walk intervals
- Thu: Rest or strength
- Fri: 1.5 mile easy run
- Sat: 2 mile long run
- Sun: Rest
Half Marathon
Half Marathon Builder
A balanced 12-week plan with speed and distance. Ideal for first-timers or those seeking a PR.
Sample Week:
- Mon: Rest
- Tue: 4 miles easy + strides
- Wed: 5 x 800m @ tempo pace, jog recoveries
- Thu: 3 miles easy
- Fri: Cross-train or rest
- Sat: 7 mile long run
- Sun: Rest
Marathon
Marathon Finisher
Conquer 26.2! A progressive 16-week plan focused on gradual mileage and fueling.
Sample Week:
- Mon: 4 miles easy
- Tue: 6 miles (w/ 3 miles at marathon pace)
- Wed: 5 miles easy + strength
- Thu: 4 miles (hill repeats)
- Fri: Rest or cross-train
- Sat: 12 mile long run
- Sun: Rest
Speed & Track
Track & Speed Boost
Ideal for athletes wanting to get faster at any distance. Focuses on intervals, drills, and explosive speed.
Sample Session:
- Warm-up: 1 mile jog + dynamic drills
- Main Set: 8 x 400m fast (5K pace), 200m easy jog recovery
- Cool-down: 1 mile easy
- Finish: Core & mobility
Custom
Your Custom Plan
Want a plan tailored to your exact goals, schedule, and history? Well create it for youjust ask!
Example:
- 100% matched to your current fitness, race goal, & time available.
- Strength, running, and recovery days customized weekly.
- Includes check-ins and coaching if desired.