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Self-Guided Run Plan (PDF Download)
Foundational Level:
You have a solid running foundation and are ready to refine your training with structured workouts and increased mileage/intensity.
Runs 3–5 times per week
Weekly mileage: 15–40 miles
Main goals: Improving race times, increasing endurance, introducing speed work. Comfortable with continuous running and some structured interval or tempo workouts.
Contents:
Welcome Page – A quick overview to help you get started with confidence
Program Overview + Glossary – Clear explanations of workout types and key terms to guide your training
12-Week Training Plan – Structured 12 week run plan designed to build endurance, speed, and race readiness
Closing Page – Final notes, reflections, and tips for what’s next in your training journey
Self-Guided Run Plan (PDF Download)
Foundational Level:
You have a solid running foundation and are ready to refine your training with structured workouts and increased mileage/intensity.
Runs 3–5 times per week
Weekly mileage: 15–40 miles
Main goals: Improving race times, increasing endurance, introducing speed work. Comfortable with continuous running and some structured interval or tempo workouts.
Contents:
Welcome Page – A quick overview to help you get started with confidence
Program Overview + Glossary – Clear explanations of workout types and key terms to guide your training
12-Week Training Plan – Structured 12 week run plan designed to build endurance, speed, and race readiness
Closing Page – Final notes, reflections, and tips for what’s next in your training journey