Training Programs

10K 8 weeks

Road Intermediate

10K Training Plan - Intermediate Road Runner

Target: 50-60 minutes

An 8-week program for runners who can comfortably run 5K and want to step up to 10K. Includes tempo runs, intervals, and long runs.

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10K 10 weeks

Trail Intermediate

10K Trail Running - Intermediate Mountain Plan

Target: 60-75 minutes

A 10-week program for experienced runners tackling technical 10K trail races. Includes hill repeats, technical descents, and endurance building.

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15K 8 weeks

Road Intermediate

15K Road Training - Intermediate Bridge Plan

Target: 70-80 minutes

An 8-week program bridging the gap between 10K and half marathon. Perfect for runners wanting to build endurance progressively.

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3K 6 weeks

Road Intermediate

3K Speed Development - Road Racing Plan

Target: 12-15 minutes

A 6-week speed-focused program for runners wanting to improve their 3K race time. Perfect for building speed and anaerobic capacity.

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5K 8 weeks

Road Beginner

Couch to 5K - Beginner Road Running Program

Target: 30-35 minutes

A comprehensive 8-week program designed to take you from the couch to running your first 5K. Perfect for absolute beginners with a mix of walking and running.

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5K 8 weeks

Trail Beginner

5K Trail Running - Beginner Adventure Plan

Target: 35-40 minutes

An 8-week introduction to trail running with focus on technical skills, hill work, and enjoying nature. Perfect for road runners transitioning to trails.

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Half Marathon 12 weeks

Road Intermediate

Half Marathon Training - Sub 2:00 Road Plan

Target: Sub 2:00

A 12-week structured program for intermediate runners targeting a sub-2 hour half marathon. Includes speed work, tempo runs, and progressive long runs.

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Half Marathon 12 weeks

Trail Advanced

Trail Half Marathon - Mountain Endurance Plan

Target: 2:15-2:45

A demanding 12-week program for experienced trail runners. Includes vertical gain training, long mountain runs, and technical skill development.

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Marathon 16 weeks

Road Intermediate

Marathon Training - First Timer Road Plan

Target: Finish strong

A comprehensive 16-week program for first-time marathoners. Focus on safely building endurance to complete 26.2 miles with confidence.

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Marathon 16 weeks

Trail Advanced

Trail Marathon - Ultra Endurance Foundation

Target: 4:30-6:00

A comprehensive 16-week program for serious trail runners. Prepares you for the demands of marathon-distance trail running with significant elevation.

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