Running Plans

PR Your 5k! Run Training Plan

8 Week Plan

This 8 week run training plan is great if you have a running base already established. It includes 4 run workouts per week as well as specific stretching, core, strength training, and foam rolling for recovery and injury prevention. There are weekly drills to make you a more efficient runner. This plan was written by a Physical Therapist and coach and is meant to get you to the start line of your 5K faster, stronger and healthy so you can have your best race yet!

PR Your 10k! – Run Training Plan

12 Week Plan

This 12-week run training plan is great if you have a running base already established. It includes 4 run workouts per week as well as specific stretching, core, strength training, and foam rolling for recovery and injury prevention. There are weekly drills to make you a more efficient runner. This plan was written by a Physical Therapist and coach and is meant to get you to the start line of your 10K faster, stronger and healthy so you can have your best race yet!

Instructions are included to calculate your individual training zones, with a field test. You can use heart rate or power or RPE for this program. Follow the daily workouts like stepping stones and get to your event feeling confident and strong. Planning ahead with daily workouts takes the guesswork out of training and helps you manage limited time.

Half Marathon Run Training Plan

20 Week Plan

This 20-week run training plan is great if you have a running base already established. It includes 4 run workouts per week as well as specific stretching, core, strength training, and foam rolling for recovery and injury prevention. There are weekly drills to make you a more efficient runner. This plan was written by a Physical Therapist and coach and is meant to get you to the start line of your half marathon faster, stronger and healthy so you can have your best race yet!

Instructions are included to calculate your individual training zones, with a field test. You can use heart rate or power or RPE for this program. Follow the daily workouts like stepping stones and get to your event feeling confident and strong. Planning ahead with daily workouts takes the guesswork out of training and helps you manage limited time.

5K to Half Marathon Plan

52 Week Plan

This year long plan will take you all the way from a 5K to a Half Marathon!
Beginning with a 5K this plan will give you individual workouts for running, recovery, stretching and core/hip strength as well as flexibility exercises to get you to the finish line. After the 5K is done you will progress to a 10K, followed by a Half Marathon.

This training Plan includes run training as well as drills, core and strength work as well as flexibility and foam rolling “workouts.”

It is helpful if you have done some running before and have a basic understanding of run training, but if not, it is possible to complete the Half Marathon healthy and happy with your progress to being an amazing runner.