DOWNLOADABLE TRAINING PLANS
Built with the experience of a pro to the convenience of your front door. These plans have been carefully curated from years of experience coaching, racing, and learning from some of the best coaches in the world.
Marathon
For the crazies that enjoy planning their entire weekend around the long run. An enormous endeavor that pays you back tenfold! Here’s your plan to crush your next 26.2!
How to know if the level 2 marathon program is best for you? This is the most popular plan I offer! Get ready for several long runs of over 18 miles and frequent fartleks, intervals or tempos of 7-8 miles. This plan is great for someone looking to run 50-70 miles per week. Don’t just run mileage, do workouts that will have you ready to crush your best race yet!
Number of weeks — 16
Flexibity. Workouts are on Wednesdays and long runs are on Saturday’s., but with a few simple rules I’ve compiled, you can do the workouts and runs when they best fit your needs & schedule. There is also notes about having more or less than 16 weeks until your goal marathon and how to use your time wisely.
Detailed Explanations of each type of workout & how to maximize your effort. There are 3 pages of notes on how to do the workouts properly and how to make adjustments. The beauty of a downloadable training plan is that you can adjust it specifically for you. As well as providing the workouts to crush 26.2, this plan has notes on what to tweak if a workout is going great or terribly to make the most out of every session.
Workout Paces. Pace targets are given for each workout in miles per minute and kilometers per minute.
Price: A 1-time fee of $90 for all 16 weeks. The program is forever yours to keep.
Example of the first week:
Monday — EZ run
Tuesday — EZ run
Wednesday — 16X400 meter repeats
Thursday — Rest day
Friday — EZ run
Saturday — 12 mile long run with a 30min pick up.
Sunday — optional EZ run
This was my first time training for a marathon, and like it is with first times, it was a bumpy ride. It starts with 2 weeks off after qualifying for the US Championships on the track in the 10K. Along with the training you get my feelings as I was going through it.
Spoiler alert — this training ended in a 5th place finish at the NYC Marathon.
I’ve included paces from 4 hours to 2.5 hours (in 15 minute increments) so you can copy this training plan if you want to! I made mistakes in this, so if you’re looking for personal improvement I recommend a training plan that corresponds with your goal. If your curious of what it takes to run sub 2:30 at the NYC Marathon, this is it!
How to know if the level 3 marathon program is best for you? This plan is great for someone looking to run 65-85 miles per week. It’s even better for someone who wants to hone in on their marathon pace with a steady diet of 8-10 mile fartleks and longer intervals. This is the plan a pro runner would do, so proceed with caution. Long runs are always on the weekend, but workout days vary week to week.
Number of weeks — 16
Flexibity. Each week has a specific workout, easy mileage, or off day, but with a few simple rules I’ve compiled, you can do the workouts and runs when they best fit your needs & schedule. There is also notes about having more or less than 16 weeks until your goal marathon and how to use your time wisely.
Detailed explanations of each type of workout & how to maximize your effort. There are 3 pages of notes on how to do the workouts properly and how to make adjustments. The beauty of a downloadable training plan is that you can adjust it specifically for you.
Philosophy. This plan builds in mileage and intensity to week 13. The first 5 weeks you will set the base and then week 6-14 is more specific training before you taper for the big day!
Workout Paces. Pace targets are given for each workout in miles per minute and kilometers per minute.
Price: A 1-time fee of $90 for all 16 weeks. The program is forever yours to keep.
Example of the first week:
Monday — EZ run
Tuesday — 12×30sec hill sprints
Wednesday — Rest day
Thursday — EZ run
Friday — 30min effort to test for lactate 2 threshold
Saturday — EZ run
Sunday — 12M long run
This is only a 12 week training plan & starts with 2 weeks off due to an achilles injury. Get my thoughts and training going from 0 to 2:33:24 2nd place finish at CIM!
I’ve included paces from 4 hours to 2.5 hours (in 15 minute increments) so you can copy this training plan if you want to! If you have a short amount of time until your goal race or are curious of how to build up from an injury, this plan is for you! If you’re looking for a less risky and more balanced training (that I did not have time for in this block) pick a plan that corresponds to your race goal!
How to know if the Level 1 marathon program is best for you? This plan is meant for someone capable of running 35-50 miles a week. The workouts are the best part about this plan — several long runs of over 16 miles and frequent fartleks, intervals or tempos of 5-6 miles.
Number of weeks — 16
Flexibity. Each week has a calendar with workouts on Wednesday and long runs on Saturdays, but with a few simple rules I’ve compiled you can do the workouts and runs when they best fit your schedule.
Price: A 1-time fee of $90 for all 16 weeks. The program is forever yours to keep.
Example of the first week:
Monday — 5 EZ miles
Tuesday — 5 EZ miles
Wednesday — 8×30sec hill sprints
Thursday — Rest day
Friday — 5 EZ miles
Saturday — 10 mile long run w/ a MP pick up!
Sunday — Rest day
How to know if the beginner marathon program is best for you? If you’re doing your first marathon or are more focused on completing the race than being time-obsessed this is a great option! There are 4 runs per week and are for people looking to run between 25-40 miles per week.
Detailed explanations of each type of workout. There are 3 pages of notes on what each type of workout means and how to execute it properly. There’s also recommendations for adding or decreasing mileage, what to do if you have more than 16 weeks or less.
Philosophy. For the first few weeks there are only easy runs, building up your base. Starting in week 4 there are Wednesday workouts and every other week workout long runs.
Workout Paces. Pace targets are given for each workout in miles per minute and kilometers per minute.
Number of weeks —16
Price:A 1-time fee of $35 for all 16 weeks. The program is forever yours to keep.
Example of the first week:
Monday — 3 EZ miles
Tuesday — Rest day
Wednesday —5M’s EZ
Thursday — 3M’s EZ
Friday — Rest day
Saturday — 8M’s EZ
Sunday — Rest day
Half Marathon
For people that are sane — half the distance, half the pain ;)
10K
Balancing the challenge of endurance & speed!
5K
‘Speed work' for a marathoner and endurance work for a miler!
Beginner
New to running? Looking for a plan that gives you more than easy run mileage? Look no further— these plans are for people new to running or are re-starting after a long break.
Level 1
If you’re looking for a plan with fewer runs a week, but doesn’t skimp on preparation, this is the plan for you. There is a workout, long run, and 2 easy runs programed per week.
Level 2
This is ideal for the person running 4-5 times a week. Most weeks are composed of a workout, a workout long run, and 2-3 easy runs!
Level 3
This is for the advanced runner who has been running consistently 6+ times a week. There are 2 workouts, a long run, and 3 easy runs written for most weeks.
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