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Adventure Racing Duathlon XTerra Strength Core Strength Youth Plansclick plan name for plan description
5K Run Training Plan (Novice / Intermediate), 12 Weeks, Race Day on Saturday, Starts Any Time
by Krista Schultz, MEd, CSCS 12 weeks $49.00
by Krista Schultz, MEd, CSCS 12 weeks $49.00
Congratulations for taking on the challenge of a 5k run! Designed for the NOVICE to INTERMEDIATE level runner, this 12-week structured and periodized run training plan will prepare you for your 5k run.
Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and as a coach who has coached hundreds of other athletes to success.
Your plan includes 4 run workouts 2 strength training workouts and one day off per week with the option to substitute one of the runs with an easy bike or swim. Your plan progresses from 3 to 4 hours (max) of training per week with Monday as the designated off day. You will perform 3 tests during the training period to initially determine then update your training zones. If you are not able to complete all the workouts running then you may substitute periods of walking as needed for the workout time given.
Included with the purchase of your plan is a comprehensive downloadable training guide and the option to email the author (krista@enduranceworks.net) with any questions about the plan.
Please note: This plan starts any time so pick your start day 12 weeks before your target race day (week one is race week). This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Race Day on Sunday" plan version.
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
5K Run Training Plan (Novice / Intermediate), 12 Weeks, Race Day on Sunday, Starts Any Time
by Krista Schultz, MEd, CSCS 12 weeks $49.00
by Krista Schultz, MEd, CSCS 12 weeks $49.00
Congratulations for taking on the challenge of a 5k run! Designed for the NOVICE to INTERMEDIATE level runner, this 12-week structured and periodized run training plan will prepare you for your 5k run.
Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and as a coach who has coached hundreds of other athletes to success.
Your plan includes 4 run workouts 2 strength training workouts and one day off per week with the option to substitute one of the runs with an easy bike or swim. Your plan progresses from 3 to 4 hours (max) of training per week with Monday as the designated off day. You will perform 3 tests during the training period to initially determine then update your training zones. If you are not able to complete all the workouts running then you may substitute periods of walking as needed for the workout time given.
Included with the purchase of your plan is a comprehensive downloadable training guide and the option to email the author (krista@enduranceworks.net) with any questions about the plan.
Please note: This plan starts any time so pick your start day 12 weeks before your target race day (week one is race week). This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Race Day on Saturday" plan version.
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Just getting into running? This program introduces you to the sport you will love through training for a 5km.
10 Wk Strength & Injury Prevention Plan for runners 5K, 10K, Marathon by Dr Jeff Banas
by Dr Jeff Banas 10 weeks $47.95
by Dr Jeff Banas 10 weeks $47.95
Lack strength or power? Suffering from pain? Do you get injured easily? Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most runners do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for running. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for runners.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid
Testosterone enhancing supplement protocols
How to find, as use, your fat burning zone
Looking for that untapped potential?
Most runners do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for running. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for runners.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid
Testosterone enhancing supplement protocols
How to find, as use, your fat burning zone
This plan is for someone who can currently complete a 5K without walking, is a veteran of several 5k races and is looking to run a faster time. Exercise consists of walking and running 3-5 times per week, peaking for a goal 5K at the end of 12 weeks. This peak competitive period can be maintained for 2-3 weeks and should be followed by a short period of reduced training, before starting a new program to acheive an even higher level of performance. This training program is designed for people in generally good health and who have been running regularly for at least 6 months. As always you should consult with your physician prior to beginning any exercise program.
This is a very advanced 16 week 5k plan geared towards a runner currently running 15 miles per week and capable of completing a 5 mile run. This progam consists of 4 runs per week. Each run has a unique pace determined by the runner's current fitness level (determined by short tests included in the plan). You will retest every 4 weeks to make sure you are training at the correct pace. A pace calculator is included to set the proper pace zones. Detailed instructions are also attached.
I have had great success with this training plan, with all sorts of runners, from beginners to quite advanced athletes, having used this plan to set PRs. I am sure it will work for you to!
I have had great success with this training plan, with all sorts of runners, from beginners to quite advanced athletes, having used this plan to set PRs. I am sure it will work for you to!
This training plan will help you cross the finish line strong, injury-free, and not feeling like you’re about to vomit. Before starting this routine, you should be able to run continuously for 20-25 minutes.
This is a customized plan targeting those who are looking to improve their 5k time and have 8 weeks before their next A race. I encourage you to click on the Plan Description below to find out more information.
You can also contact me if you would like to find out more information:
chris@tricoachvaughan.com
You can also contact me if you would like to find out more information:
chris@tricoachvaughan.com
Race-Week workouts to keep you focused and sharp for your 5k race. Short, Sweet and to the point.
This plan is ""made in Belgium"", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan takes you in a 12-week period from zero to a 5k endurance run.
This plan focuses on a steady build up of the aerobic fitness with walking, jogging and crosstraining exercises. After this program you will be ready for a 5k endurance run.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a running training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan takes you in a 12-week period from zero to a 5k endurance run.
This plan focuses on a steady build up of the aerobic fitness with walking, jogging and crosstraining exercises. After this program you will be ready for a 5k endurance run.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a running training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This program is designed for someone who is looking to get in better shape and drop some weight while training for a Mud Run, Warrior or Spartan Type Race.
At the end off this program you will be leaner, stronger and ready to CRUSH your event.
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven eight time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
At the end off this program you will be leaner, stronger and ready to CRUSH your event.
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven eight time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
The Cutting-Edge Runner 5K Training Plan, Level 0, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 3 times per week, 20-25 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 3 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 5 minutes of running and builds up to 1 hour and 49 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading this training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 20-45-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to allow your body to fully absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning your training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 3 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 5 minutes of running and builds up to 1 hour and 49 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading this training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 20-45-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to allow your body to fully absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning your training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 1, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 3 times per week, 22 to 30 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 3 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 14 minutes of running and builds up to 2 hours and 2 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 20-50-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 3 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 14 minutes of running and builds up to 2 hours and 2 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 20-50-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 2, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 3 times per week, 25 to 30 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 3 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 20 minutes of running and builds up to 2 hours and 16 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 25-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 3 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 20 minutes of running and builds up to 2 hours and 16 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 25-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 3, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 4 times per week, 25 to 30 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 45 minutes of running and builds up to 3 hours and 7 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 25-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by a set of 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady, 1-hour runs mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 45 minutes of running and builds up to 3 hours and 7 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 25-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by a set of 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady, 1-hour runs mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 4, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 4 times per week, 30 to 35 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 45 minutes of running and builds up to 3 hours and 13 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:05 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 45 minutes of running and builds up to 3 hours and 13 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:05 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 5, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 4 times per week, 30 to 40 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 10 minutes of running and builds up to 3 hours and 23 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-45-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 0:55 to 1:15 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 10 minutes of running and builds up to 3 hours and 23 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-45-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 0:55 to 1:15 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 6, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 5 times per week, 30 to 45 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 55 minutes of running and builds up to 4 hours and 3 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:15 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run an Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment at Threshold pace
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 55 minutes of running and builds up to 4 hours and 3 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:15 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run an Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment at Threshold pace
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 7, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 5 times per week, 35 to 50 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 14 minutes of running and builds up to 4 hours and 12 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:20 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 14 minutes of running and builds up to 4 hours and 12 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 30-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:20 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 8, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 6 times per week, 35 to 55 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 to 6 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 3 hours and 54 minutes of running and builds up to 5 hours and 25 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 35-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:25 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring both short and long intervals run in a variety of pace zones
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 to 6 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 3 hours and 54 minutes of running and builds up to 5 hours and 25 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady, 35-55-minute runs mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:25 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring both short and long intervals run in a variety of pace zones
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 9, is recommended for runners who want to complete a successful 5K race in 9 to 12 weeks and whose current fitness level allows them to run about 6 times per week, 40 to 60 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 4 hours and 20 minutes of running and builds up to 5 hours and 39 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:30 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring short and long intervals run in a variety of pace zones
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 4 hours and 20 minutes of running and builds up to 5 hours and 39 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:30 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring short and long intervals run in a variety of pace zones
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
5k Advanced
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 61 hours
This program should be used for an athlete whose goal is to run a 5k in the 16:00-20:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6.5 hours and most weeks are around 5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
5k Beginner
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 33 hours
This program should be used for an athlete whose goal is to run a 5k in the 31:00+ range and has a good running base in the past 4 weeks. The schedule consists of 3-4 runs per week and it is run specific. The plan includes core workouts as well. The maximum volume is around 3.5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our "Training Terminology" and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
5k Intermediate
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 41 hours
This program should be used for an athlete whose goal is to run a 5k in the 25:00-31:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 4-5 runs per week and it is run specific. There are core workouts included as well. The maximum volume is around 3.5 hours and most of the weeks are around 2-3 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
The perfect plan for a novice runner, or for someone with limited time. You'll need a heart rate monitor and at least 1 hour, 3 or 4 times per week to hit your target. I have been training athletes and writing programs for 10 years, so you're in safe hands.
This five-week schedule is for runners who run anywhere from 20-30 miles per wkeek. Sign up for a race five weeks away and you can stick with this plan to finish at your goal time. Goal pace and tempo runs in this plan will get you comfortable with holding a faster pace overall. Good Luck and see you at the finish!
This plan is designed for a novice runner looking to train for their first 5k. The program is 8 weeks long and includes crosstraining and strength training exercises. The training begins with run/walk and builds based on both time and distance.
This 8-week beginner 5k trail running training plan will get from zero to hero. This plan will get you off the beaten path, increase your fitness, improve core stability, give you stronger legs and pain-free joints and muscles. Start this 5k trail running plan today and make this your fastest and fittest season ever.
Remember: Choose a fairly flat course/route to start with and don't ever think you are cheating by walking during your recovery periods. This is all part of this training plan to get you to run a 5k trail running race non-stop. You will tire much quicker than on a road or flat non-trail surface, so start off with shorter distances on flattish trails, then build it up.
Remember: Choose a fairly flat course/route to start with and don't ever think you are cheating by walking during your recovery periods. This is all part of this training plan to get you to run a 5k trail running race non-stop. You will tire much quicker than on a road or flat non-trail surface, so start off with shorter distances on flattish trails, then build it up.
This training plan is designed specifically for youth ages 10-15 years old interested in successfully completing a 5 kilometer run in 8 weeks. This is a detailed 8-week plan, which introduces beginners into a formal periodized running program. The workouts will follow a periodization approach to your training. Included in this program are run workouts and general fitness exercise that will improve your running. The workouts are various drills, stretching techniques, as well as strength building exercises that will help improve technique, speed, and endurance.
Basic qualifications:
Youth age 10-15, in good health with no health problems, or cleared by a licensed physician
Able to run/walk a 1/4 mile without stopping
Basic qualifications:
Youth age 10-15, in good health with no health problems, or cleared by a licensed physician
Able to run/walk a 1/4 mile without stopping
This plan is designed for someone who has not been part of a regular exercise routine in a while. Whether you have been a runner in the very distant past or are completely new to running the goal of this program is to get you comfortably across the finish line of a 5K. Exercise consists of walking and running 3-5 times per week, with the goal 5K completed at the end of 9 weeks. The program is designed for people in generally good health. Those who are severely out of shape, very overweight, or with health issues should consider other options. As always you should consult with your physician prior to beginning any exercise program.
This Plan is a 6-week crash course for an advanced runners next 5k.
This Plan is designed for someone that is used to running 30-40miles per week.
The Beginner 5k Plan is designed to help you to complete your first 5k.
The Beginner 5k Plan is designed to help you to complete your first 5k.
The Berry 5k Plan is designed for the person that is running their first 5k ever.
The Berry 1/2 Marathon Plan is designed to prepared you for PR in the Half Marathon. If you are not ready to do the 1/2 Marathon training plan then start with our 5k or 10k plan.
Run your best 5km on 3 to 4 workouts per week. This 10 week plan serves the runner who has little time, but wishes to run the best 5km possible on 3-4 runs per week. The plan is suitable for infrequent runners, who have about 6 weeks of running 1 – 2 times per week of 15 – 30mins at a time under their belt.
This thorough plan first provides the aspirant 5km racer with the basic necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 5km result that matches their ability & time commitment. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
This thorough plan first provides the aspirant 5km racer with the basic necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 5km result that matches their ability & time commitment. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
Run/walk your best 5km on 3 to 4 workouts per week. This 10 week plan serves the runner who has little time, but wishes to run/walk the best 5km possible on 3-4 runs per week. The plan is suitable for infrequent run/walkers, who have about 6 weeks of run/walking 1 – 2 times per week of 15 – 30mins at a time under their belt.
This thorough plan first provides the aspirant 5km racer with the basic necessities of base preparation work. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of sticking to the plan & in most cases a faster 5km than a pure run program due to consistency, optimal pacing & increased economy. The plan then takes the run/walker through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 5km result that matches their ability & time commitment. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s displayed fitness & ability
This thorough plan first provides the aspirant 5km racer with the basic necessities of base preparation work. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of sticking to the plan & in most cases a faster 5km than a pure run program due to consistency, optimal pacing & increased economy. The plan then takes the run/walker through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 5km result that matches their ability & time commitment. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s displayed fitness & ability
Run/walk your fastest 5km on 8 to 9 workouts per week. This 17 week plan is best suited to the high level athlete who wishes to achieve their best possible 5km, period. The plan is suitable for run/walkers, who regularly run 5 plus times per week
This complete plan provides the 5km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 5km PR. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster 5km than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
This complete plan provides the 5km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 5km PR. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster 5km than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
Run your fastest 5km on 8 to 9 workouts per week. This 17 week plan is best suited to the high level athlete who wishes to achieve their best possible 5km, period. The plan is suitable for runners, who regularly run 5 plus times per week
This complete plan provides the 5km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 5km PR. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
This complete plan provides the 5km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 5km PR. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
Run/walk your best 5km on 4 to 6 workouts per week. This 14 week plan best serves the consistent athlete to achieve the best 5km possible on 4-6 runs per week. The plan is suitable for regular run/walkers, who have completed 25 – 45 minutes, 3 times per week for approximately 6 weeks.
This comprehensive plan first provides the 5km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line fully capable of producing a 5km result that matches their ability. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster 5km than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s displayed fitness & ability
This comprehensive plan first provides the 5km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line fully capable of producing a 5km result that matches their ability. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster 5km than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s displayed fitness & ability
Run your best 5km on 5 to 6 workouts per week. This 17 week plan best serves the consistent athlete to achieve the best 10km possible on 5-6 runs per week. The plan is suitable for regular runners, who have run 20-25 miles per week for approximately 6 weeks.
This comprehensive plan first provides the 5km racer with the necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 5km result that matches their ability. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
This comprehensive plan first provides the 5km racer with the necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 5km result that matches their ability. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
Target Athlete: True Beginner
Target Race: Any 5k You Choose
This is a training plan for the individual looking to get off the couch and back into shape. Through this 8 week program you will begin to build your jogging endurance and start to strengthen your ab muscles. Your goal for this 5k should be to complete the race.
Paces for this training plan are based on a beginner's average prediction that they can walk 1 mile in about 20 minutes and jog 1 mile in 13 minutes (once they get to that level). Note that you are to follow the instructions in the Workout Detail box. The predicted Time and Distance boxes are just that. Use them as a means to reach your goal. If you find that you are walking and jogging faster or slower than the paces above, your distance/time for each workout will vary accordingly.
After getting one 5k under your belt, you can start making new goals based on time and pick a different training plan to help you reach your goal. You can also find me at "tricoachvaughan.com". I will be more than happy to create a training plan that fits your daily schedule and includes all the races you are hoping to participate in.
Target Race: Any 5k You Choose
This is a training plan for the individual looking to get off the couch and back into shape. Through this 8 week program you will begin to build your jogging endurance and start to strengthen your ab muscles. Your goal for this 5k should be to complete the race.
Paces for this training plan are based on a beginner's average prediction that they can walk 1 mile in about 20 minutes and jog 1 mile in 13 minutes (once they get to that level). Note that you are to follow the instructions in the Workout Detail box. The predicted Time and Distance boxes are just that. Use them as a means to reach your goal. If you find that you are walking and jogging faster or slower than the paces above, your distance/time for each workout will vary accordingly.
After getting one 5k under your belt, you can start making new goals based on time and pick a different training plan to help you reach your goal. You can also find me at "tricoachvaughan.com". I will be more than happy to create a training plan that fits your daily schedule and includes all the races you are hoping to participate in.
Couch to 5K - Fatman to Ironman Series Weight Loss Run Program 5K, 10K By Dr Jeff Banas
by Dr Jeff Banas 11 weeks $47.95
by Dr Jeff Banas 11 weeks $47.95
This program is designed for someone who is looking to get in better shape and drop some weight. At the end off this program you will be leaner, stronger and ready to race in a 5k run event.
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
Exercise Monday through Friday, off on Saturday, then a short workout on Sundays.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-How Poor Sleep can affect weight loss and performance.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
Exercise Monday through Friday, off on Saturday, then a short workout on Sundays.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-How Poor Sleep can affect weight loss and performance.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
This 12 week training plan, written by former Duathlon Natonial Champion, coach, and Duathlon.com founder Eric Schwartz, is for the experienced duathlete looking for peak performance in a 10k run, 40k bike, 5k run or similar distance duathlon. This plan is a great fit for athletes training for the National Championships or the World Championships.
I've coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.
Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.
Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.
The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 8-12 hours of training per week. Doing the maximum requires 12-14 hours per week.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.
I've coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.
Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.
Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.
The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 8-12 hours of training per week. Doing the maximum requires 12-14 hours per week.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.
Revamped for 2013! This 10 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for the experienced duathlete looking to improve their race performance in a duathlon lasting 2-3.5 hours. The plan involves moderately intense workouts starting in week one and progressing to more intense workouts. This plan includes six days of training per week and as many as two weekdays per week with multiple workouts. This plan is for an athlete with at least one year of racing experience. An athlete should have at least six to eight weeks of consistent training before starting this plan. With a maximum week of 10 hours of training, you will be in peak shape in just 10 weeks.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.
New for 2013, this 11 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for advanced duathletes with at least 3 years racing experience. This is nearly the same plan I wrote for an athlete who won the gold medal at the Duathlon World Championships (35-39 age group) at a distance of 15k run, 80k bike, and 7.5k run. It prescribes 8-15 hours per week of training.
You should not start this plan unless you have an excellent aerobic base AND you have had some intensity in your training. This plan has a higher ratio of intense workouts than most athletes should be doing. If you purchase this plan you may need to reduce the intensity and/or duration of some of the workouts. Only serious duathletes with significant experience and knowledge should purchase this plan.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
You should not start this plan unless you have an excellent aerobic base AND you have had some intensity in your training. This plan has a higher ratio of intense workouts than most athletes should be doing. If you purchase this plan you may need to reduce the intensity and/or duration of some of the workouts. Only serious duathletes with significant experience and knowledge should purchase this plan.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
This 12 week training plan, written by former Duathlon Natonial Champion, coach, and Duathlon.com founder Eric Schwartz, is for the experienced duathlete looking for peak performance in a 5k run, 20k bike, 2.5k run or similar distance duathlon. This plan is a great fit for athletes training for the sprint distance at the National Championships or the World Championships.
I've coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.
Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.
Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.
The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7-10 hours of training for most weeks. Doing the maximum requires 9-13 hours per week.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.
I've coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.
Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.
Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.
The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7-10 hours of training for most weeks. Doing the maximum requires 9-13 hours per week.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.
Revamped for 2013! This 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run. Only minimal fitness is needed before starting this plan. The first week includes five days of training with runs ranging from 10-30 minutes and bike rides of 30-60 minutes. With a maximum week of 6.5 hours of training, you will be ready to complete in your first duathlon in just 12 weeks.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
Revamped for 2013! This 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for the intermediate to experienced duathlete looking to improve their race performance in short course duathlons. With a maximum week of 8 hours of training, you will be in peak shape in just 12 weeks.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
This 12-week plan was designed by Joe Friel for the intermediate-level duathlete, regardless of age, who has been training for multisport for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (R-5k/B-30k/R-5k or approximated distance) duathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of running an hour and biking up to 90 minutes. The weekly hours range from 9 to 11 with 10 hours per week being the most common. In a typical week you will do 6 bikes and 4 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.
This 12-week training plan is for the individual who is already able to run at least 1 miles and has been exerciseing regularly for 3 months. The focus of the plan is to provide a systematic approach to running regularly to achieve the initial goal of finishing a 5 mile run and/or setting the stage for more extensive training (i.e., longer or faster runs) in the future. If you have not met this criteria you might want to consider choosing the Walk-to-Jog plan prior to this plan.
Getting Started 5K Road or Trail Race - 12 Week Training Plan by Eric Orton
by Eric Orton 12 weeks $74.00
by Eric Orton 12 weeks $74.00
This 12-week 5K training plan requires the use of a heart rate monitor. It was designed by Eric Orton using his proven training principles developed from 11 years of coaching experience and detailed in the book Born To Run. The 12 week plan works well for runners looking to tackle their first 5K race. The workouts included in most weeks allow you to customize the plan to your capacity for weekly volume. Workout descriptions are very specific, with a focus on "quality" runs. R&R weeks every fourth week when training is greatly reduced for 4-5 days. These R&R weeks will allow for adaptation and improved performance. If you are just starting to run, it is recommended that you first complete the 6 or 8 week Getting Started Training Plan, which will prepare you for this program.
GoGo Couch to 5k Plan is designed for you to get off the couch and get moving. Sign up for this plan and get going!
Welcome to the Greer Earth Day 5k plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. This plan is for the individual looking to run a 5k and to increase his/her overall fitness. The beginner 5k plan includes running, strength training, and cross training. You will start out training a total of 3 hours for the week and this will build to 6 hours. You will have the luxury of training by heart rate during this 5k training. We prescribe run heart rate assessments throughout the 12 weeks. This allows you to determine your proper hr zones. In the attached pdf file, we outline the details of determining your hr zones. You will really enjoy the strength training as this will assist in building good quality lean muscle and strength. This will improve your overall fitness and your running. Enjoy the training and best of luck in your Greer Earth Day 5k; enjoy the journey! http://www.greerearthdayrun.com/
This Intermediate 5K Training Plan is designed for active runners who are currently running 4-5 days per week, 2-4 miles per session. It is an eight-week training schedule to help get you to the finish line of a 5K with a goal time in mind. The mileage for the plan ranges from 12 to 23 miles per week.
The Intermediate 5k plan is intended for runners with some training experience.
This 12-week 5K plan is a low volume plan. It assumes that you are able to run/walk 3 miles continuously, when beginning the plan. There are 3 - 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Long runs are on Sunday, and the longest run on the plan is 5 miles.
This 12-week 5K plan is a moderate volume plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 7 miles.
This 12-week 5K plan is a moderately high volume plan. There are 5 runs per week, plus two days of crosstraining. Monday is rest day/optional crosstraining day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 10 miles.
This plan is designed for participants in the "Moms in Motion" program presented by Raise the Bar. It assumes you are willing and able to work out 4-5 times a week with or without your kids and stroller. No minimum level of fitness is required - though we strongly recommend you discuss starting this exercise program with your doctor if this is a new type of activity for you. The longest workouts in this plan will be one hour long
NEW FOR 2011!! TeamKattouf 12-week Advanced 5,000m(5k) Race Plan
by Dr. Rick Kattouf II 12 weeks $99.00
by Dr. Rick Kattouf II 12 weeks $99.00
This TeamKattouf 12-week Advanced 5,000m(5k) Race Plan was built by Gail Kattouf and Dr. Rick Kattouf II and is designed for the runner who is looking to train for a fast 5,000M (5K). Ideally the runner should have a well developed base of 25-35 miles a week. This plan focuses on increasing lactate threshold through the use of interval training; developing a strength and power through drills and strength training; and the ability to pace oneself to a negative split performance.
Recommendations:
Have access to basic strength training equipment
Have a heartrate monitor (recommended)
Have been running for > 6 months
Have atleast 6 weeks of base mileage (25-35 mile/week)
Recommendations:
Have access to basic strength training equipment
Have a heartrate monitor (recommended)
Have been running for > 6 months
Have atleast 6 weeks of base mileage (25-35 mile/week)
This Novice 5K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to prepare for a 5K. It is an eight-week training schedule to help get you to the finish line. It assumes that you are currently active (walking, jogging, cross-training) several days each week.
This is an excellent 8-week program for runners or triathletes looking to take their 5k performance to the next level. This program is designed for athletes currently running 10-15 miles a week and includes 3 weekly runs, 2 days of cross training and 4-5 detailed functional weight training and core strength sessions. Beginning with a 3-week base period to introduce track workouts, strength and core sessions, the program builds throughout the following weeks and allows for a taper during race week. During peak training weeks, maximum training volume is approximately 6 hours with average weekly training between 4-5 hours per week.
Each weekly track workout is highly specific and follows a format of: warm up, dynamic stretching, drills, main set and cool down. The program also integrates tempo runs, medium-distance runs with varied elevation and longer endurance runs.
Each weekly track workout is highly specific and follows a format of: warm up, dynamic stretching, drills, main set and cool down. The program also integrates tempo runs, medium-distance runs with varied elevation and longer endurance runs.
THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? Hydration? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!! Get your RACE DAY PLAN TODAY!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? Hydration? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!! Get your RACE DAY PLAN TODAY!
Run Plan: 8 Week 5k Intermediate Plan for a New PR
by Mark Kotarski, MEd, CES founder of Kotarski Endurance Training, LLC 8 weeks $39.99
by Mark Kotarski, MEd, CES founder of Kotarski Endurance Training, LLC 8 weeks $39.99
User must have completed a 5k in the recent past and is injury free. In addition, user must have completed 8 weeks of base training (easy running on a 3-4 day/wk basis for a minimum of 20 min/session)
Goal is to PR on a course completed previous year.
Plan is running 4 days/week along with stretching and core exercise days.
Plan designer is a masters prepared exercise physiologist and a USAT certified triathlon coach. Accepted guidelines are followed.
Any questions contact Mark Kotarski, MEd, CES at 484-995-3915/mark@ketfitness.com or visit www.ketfitness.com for more training information.
Receive email support from coach w/purchase.
No pain, no strain. If you have pain contact a healthcare provider.
Goal is to PR on a course completed previous year.
Plan is running 4 days/week along with stretching and core exercise days.
Plan designer is a masters prepared exercise physiologist and a USAT certified triathlon coach. Accepted guidelines are followed.
Any questions contact Mark Kotarski, MEd, CES at 484-995-3915/mark@ketfitness.com or visit www.ketfitness.com for more training information.
Receive email support from coach w/purchase.
No pain, no strain. If you have pain contact a healthcare provider.
Run Plan: 8wk 5k Run Plan Includes Build and Prep Phases
by Mark Kotarski, MEd, CES founder of Kotarski Endurance Training, LLC 8 weeks $49.99
by Mark Kotarski, MEd, CES founder of Kotarski Endurance Training, LLC 8 weeks $49.99
This plan will build speed and contains a prep period leading up to race day.
A rest day is included each week.
Plan includes speed, tempo and long base sessions. Training volume starts at 2hrs & 53min and peaks at 3hrs & 50min. In addition, 3x's/wk core is recommended during the 8wk period.
The user must have completed 1 5k 12 months prior to using this plan and be injury free.
The plan includes email support from Kotarski Endurance Training, LLC founder Mark Kotarski, MEd, CES contact Mark at mark@ketfitness.com or 484-995-3915
Note: "No pain, No strain" If any pain develops consult a healthcare professional.
A rest day is included each week.
Plan includes speed, tempo and long base sessions. Training volume starts at 2hrs & 53min and peaks at 3hrs & 50min. In addition, 3x's/wk core is recommended during the 8wk period.
The user must have completed 1 5k 12 months prior to using this plan and be injury free.
The plan includes email support from Kotarski Endurance Training, LLC founder Mark Kotarski, MEd, CES contact Mark at mark@ketfitness.com or 484-995-3915
Note: "No pain, No strain" If any pain develops consult a healthcare professional.
This six-week schedule, designed by the experts at Runner’s World, is geared for seasoned runners with several years of experience who do speedwork on a regular basis, and who want to run their absolute fastest 5-K yet. The plan features two track sessions each week, plus three days of running at an easy pace and two days of rest. Not the right plan for you? Check out Runner’s World’s training plans for intermediate runners and beginners.
This six-week schedule, designed by the experts at Runner’s World, is geared for a beginner who has been running two or three times a week on a regular basis for a few months. The plan features three days of running each week to develop a solid base of aerobic strength, and four days of rest for recovery. If you’re new to running, it’s guaranteed to get you across your first finish line fit and injury-free. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
This six-week schedule, designed by the experts at Runner’s World, is geared for intermediate runners, who have been running consistently for at least a year, have completed races, and have tried some speedwork. It’s ideal for the person who wants to transition from just finishing a 5-K event to racing one. Each week includes four days of short runs, a session of faster race-pace intervals, and two days of rest. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.
This plan is for someone waning to complete their first 5k. This plan is only six weeks and by the end of plan you will be able to run a 5k. The plan requires 3 training sessions per week.
Welcome to the TeamKattouf Beginner 5k plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. This plan is for the individual looking to run a 5k and to increase his/her overall fitness. The beginner 5k plan includes running, strength training, and cross training. You will start out training a total of 3 hours for the week and this will build to 6 hours. You will have the luxury of training by heart rate during this 5k training. We prescribe run heart rate assessments throughout the 12 weeks. This allows you to determine your proper hr zones. In the attached pdf file, we outline the details of determining your hr zones. You will really enjoy the strength training as this will assist in building good quality lean muscle and strength. This will improve your overall fitness and your running. Enjoy the training and best of luck in your 5k; enjoy the journey!
This training plan is designed for the individual who is new to running, new to training. It is your road map to getting started and finding success at the end of the 12 weeks. We want you to love running! The run/walk concept allows you body to adapt while giving your cardiorespiratory system time to develop without pushing your limits and making it difficult. The other components of this plan is to incorporate a circuit weight training session that changes 3 times through the course of the 12 weeks, as well as some fun run drills you can do to develop run economy and just balance your training. The week gives one rest day and several days of cross training. You do not need a gym membership to perform the exercises prescribed. You just need to be creative and have some tools available to provide resistance.
With the planning involved in this 12 week run plan, you will sail through your 5K and develop a love for movement. Why? Because this plan will make you feel great!
Step 1: Find a 5K Run Race and Sign Up for it! Commit to your goal.
Step 2: Buy this Run Plan to get you to your goal.
Step 3: Execute the training in this plan at your pace. Keep it fun and easy.
Step 4: Complete your 5K and be hungry for the next challenge!
Step 5: Repeat Step 1.
With the planning involved in this 12 week run plan, you will sail through your 5K and develop a love for movement. Why? Because this plan will make you feel great!
Step 1: Find a 5K Run Race and Sign Up for it! Commit to your goal.
Step 2: Buy this Run Plan to get you to your goal.
Step 3: Execute the training in this plan at your pace. Keep it fun and easy.
Step 4: Complete your 5K and be hungry for the next challenge!
Step 5: Repeat Step 1.
If your goal is competing in a 5k or you just want to workout 5 days per week, this plan is for you. this meal plan will suit you well as a male between 155-180lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special') and in-training fuel (listed as 'unknown'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that special/unknown are not prescribed, these are designed as rest days. This plan is designed with rest days on Monday and Friday. Your workout/training days are on Tu, We, Th, Sa, and Su. Your rest days will contain approximately 2000 calories. The average weekly calories on this plan is 2,332. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick
If your goal is to get leaner, compete in a 5k, or you just want to workout 5 days per week, this plan is for you. This meal plan will suit you well as a male between 190-225lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The meal plan is designed for working out/training 5 days per week; you can adjust as needed of course, based on your lifestyle. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that 'special' are not prescribed, these are designed as rest days. This plan is designed with rest days on Monday and Friday. Your workout/training days are on Tu, We, Th, Sa, and Su. Your rest days will contain approximately 1850-2050 calories. The average weekly calories on this plan is 2,042. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick
If your goal is to get lean, compete in a 5k, or you just want to workout 5-6 days per week, this plan is for you. This meal plan will suit you well as a female between 125-160lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The meal plan is designed for working out/training 6 days per week; you can adjust as needed of course, based on your lifestyle. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that 'special' are not prescribed, these are designed as rest days. This plan is designed with rest days on Sunday. Your workout/training days are on Monday through Saturday. Your rest days will contain approximately 1300-1400 calories. The average weekly calories on this plan is 1485. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick
