Training Plans

A relaxed, gradual approach whereby incremental efforts add up to lasting positive changes over time without having to go through any radical improvement regimes.

Train the way your mind, body, and schedule work best.

Follow a running schedule that incorporates the right distances, paces, and recoveries for who you are. Your running is about much more than planning or splits. It’s a basic way to express your individual freedom. Running day after day, piling up the miles, racing selectively, bit by bit you raise the bar, and in clearing each level you elevate yourself. 

Bronze Plan for Health & Fitness Runners
$225/12 WEEKS
  • You’re accomplished at running 5K and are now ready to prepare yourself for a 10K or 1/2 marathon.

Features:

  • Easy to follow daily instructions
  • Programs are based on 3-4 days of running per week
  • Runs are expressed simply in terms of the amount of time spent running
  • 90% of total mileage as easy runs
  • 5% as tempo runs
  • Approximately 5% as intervals
  • 1% as time trials or races
  • Weekly mileage totals are estimates only
  • Experience matters much, much more!
Silver Plan for Serious Fitness Runners
$375/16 WEEKS
  • You’re accomplished at running 10K or the 1/2 marathon and now you want to improve your performance or move up to the ultimate challenges of the marathon.

Features:

  • Easy to follow daily instructions
  • Programs are based on 4-5 days of running per week
  • With distances of approximately 25-35 miles per week
  • 80% of total mileage as easy runs
  • 12% as tempo runs
  • Approximately 8% as intervals
  • 1% as time trials or races
  • Weekly mileage totals are estimates only
  • Experience matters much, much more!
Gold Plan for Competitive Fitness Runners
$495/20 WEEKS
  • You’ve already run a marathon or an ultra and now want to go faster, longer or both.
  • You may also have a promising race resume and are targeting a performance that elevates you onto an age group podium!

Features:

  • Easy to follow daily instructions
  • Programs are based on 5-6 days of running per week
  • With distances of approximately 40-50 miles per week
  • 70% of total mileage as easy runs
  • 20% as tempo runs
  • Approximately 10% as intervals
  • 1% as time trials or races
  • Weekly mileage totals are estimates only
  • Experience matters much, much more!
"I don’t think tactics count too much above simple common sense. Conditioning is the main factor, and determination makes you get in good physical condition.” - Peter Snell (1965)
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