Annual Hours: 150 (this is the training time for 1 entire year; so ~3 hours of training per week)

Season Goals

1. Finish 5K

2. Finish 5K in under 36min (11:35min/mi pace)

3. Finish 5K in under 30min (9:39min/mi pace)

Training Objectives

1. Develop a love for running

2. Have fun

3. Build base mileage gradually

4. Maintain a stretching routine

5. Maintain a strength training routine

Before Getting Started:

First, I advise you to PLEASE check with your doctor to determine that it is safe for you to start a serious training program. Then I would recommend that the beginner runner be up to running/walking 7-10 miles per week (total) with at least 3 workouts per week. You should also be able to run at least 10 minutes straight without walking. If you are not at this point, I would suggest you start out walking 3 times per week starting at 15 minutes each workout and increasing each week by no more than 5 minutes per workout as long as you feel good (e.g. week 1: 3 X 15 minute walks, week 2: 3X 20 minute walks, week 3: 3X 25 minute walks, week 4: 3X 30 minute walks, week 5: 3X 35 minute walks, week 6: 3X 40 minute walks, week 7: 3X45 minute walks etc.). If you feel good during these workouts try to add in some running each week starting with 1 minute runs and building to 10 minute runs during these walks. If you feel tired or fatigued, cut back your training for one week (or until you are recovered) and then start increasing your training as suggested above. Do this until you are up to walking 3 times per week ~ 45 minutes each workout and can run at least 10 minutes without stopping. Once you are at that point you may start this training program.

Who is this training program for?

This training program is for the beginner runner who wants to develop a love for running by building base mileage gradually and ultimately completing a 5K. You may have already completed a 5K, but this training program will help you develop a fitness base where you can then decide if you’d like to maintain this current level of fitness or progress to running a 10K, half marathon, or even a marathon by selecting my more advanced training programs. This training program is designed to first build your aerobic engine so you have the endurance to run a 5K and RACE it! In addition, we will slowly add elements such as hill workouts and track workouts that will build your strength and speed. You will also be scheduled to complete a strength training circuit workout (can be done at home) twice per week as well as maintaining a stretching routine after every workout.

How are the workouts designed?

The workouts are designed around both time and mileage. In my advanced training workouts, these workouts are designed solely around heart rate zones and time. I have simplified these workouts in this beginner to intermediate training program so that the beginner runner can focus just on time, distance, and a perceived effort (e.g. low intensity). I feel this is the best way to introduce a beginner/intermediate runner to a training program without overwhelming him/her with too many concepts.

What next?

Let’s say you complete this 24 week training program and want to progress to the NEXT level. You can with one of my more advanced training programs. You can select any running distance from 5K to marathon (beginner to advanced) or you can also select a triathlon training program (Sprint distance to Ironman distance). Of course my advise to you would be to select me as your coach if you’d like to realize your true potential, BUT it is very possible for you to succeed and progress form running a 5K to then a 10K to then an Olympic Distance Triathlon to then a Half Ironman (70.3) distance triathlon to a full Ironman distance triathlon all on your own with these training programs. If you are disciplined and able to effectively monitor your body (know when to push and when to take time<