TRAINING PROGRAMS
Choose from 5K/10K, half-marathon, and marathon programs for beginner, intermediate, and advanced runners. The intermediate and advanced 5K/10K programs are further divided into programs for endurance-type and speed-type runners to highlight runners’ different strengths.
All programs include an overview and description, detailed workout instructions to maximize your training and avoid injuries, and a complete calendar-style training program.
Upon purchasing a training program, you’ll automatically receive an email with a link to download your program.
BEGINNER
5K Run-Walk
For the beginner who wants to transition from walking to running and run a 5K. Program begins with 100 minutes of walking/running per week (walk 5 minutes/run 5 minutes) and maxes out at 196 minutes of walking/running per week (walk 4 minutes/run 2.5 miles), with 3 to 4 days of walking/running per week.
$29.95
5K/10K
For the beginner runner who runs recreationally. Program begins with 90 minutes (approx. 9 miles) per week and maxes out at 260 minutes (approx. 26 miles) per week, with 3 to 4 days of running per week.
$29.95
Half-Marathon
For the beginner runner who runs recreationally. Program begins with 100 minutes (approx. 10 miles) per week and maxes out at 280 minutes (28 miles) per week, with 3 to 4 days of running per week.
$29.95
Marathon
For the beginner runner who runs recreationally but has never run a marathon before. Program begins with 150 minutes (approx. 15 miles) per week and maxes out at 360 minutes (approx. 36 miles) per week, with 4 days of running per week.
$29.95
INTERMEDIATE
5K/10K Speed
For the intermediate speed-type runner who runs regularly and wants to improve his or her 5K/10K performance. Program begins with 240 minutes (approx. 30 miles) per week and maxes out at 320 minutes (approx. 40 miles) per week, with 5 to 6 days of running per week. Greater emphasis on interval training and speedwork.
$29.95
5K/10K Endurance
For the intermediate endurance-type runner who runs regularly and wants to improve his or her 5K/10K performance. Program begins with 240 minutes (approx. 30 miles) per week and maxes out at 400 minutes (approx. 50 miles) per week, with 5 to 6 days of running per week. Greater emphasis on endurance training.
$29.95
Half-Marathon
For the intermediate runner who runs regularly and may or may not have run a half-marathon before. Program begins with 240 minutes (approx. 30 miles) per week and maxes out at 400 minutes (approx. 50 miles) per week, with 5 to 6 days of running per week.
$29.95
Marathon
For the intermediate runner who runs regularly and may or may not have run a marathon before. Program begins with 240 minutes (approx. 30 miles) per week and maxes out at 400 minutes (approx. 50 miles) per week, with 5 to 6 days of running per week.
$29.95
ADVANCED
5K/10K Speed
For the advanced and competitive speed-type runner who wants to improve his or her 5K/10K performance. Program begins with 290 minutes (approx. 40 miles) per week and maxes out at 350 minutes (approx. 50 miles) per week, with 6 days of running per week. Greater emphasis on interval training and speedwork.
$29.95
5K/10K Endurance
For the advanced and competitive endurance-type runner who wants to improve his or her 5K/10K performance. Program begins with 290 minutes (approx. 40 miles) per week and maxes out at 410 minutes (approx. 60 miles) per week, with 6 days of running per week. Greater emphasis on endurance training.
$29.95
Half-Marathon
For the advanced and competitive runner who wants to improve his or her half-marathon performance. Program begins with 290 minutes (approx. 40 miles) per week and maxes out at 410 minutes (approx. 60 miles) per week, with 6 days of running per week.
$29.95
Marathon
For the advanced and competitive runner who wants to improve his or her marathon performance. Program begins with 350 minutes (approx. 50 miles) per week and maxes out at 500 minutes (approx. 70 miles) per week, with 6 days of running per week.