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CURATED PLAN (PDF)
-12-week self-guided 5K plan built for foundational athletes.
-12-week self-guided strength training plan for foundational athletes.
-Expertly crafted tools on nutrition, prehab, and mindset.
FOUNDATIONAL RUNNER. 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.
CURATED PLAN (PDF)
-12-week self-guided 5K plan built for foundational athletes.
-12-week self-guided strength training plan for foundational athletes.
-Expertly crafted tools on nutrition, prehab, and mindset.
FOUNDATIONAL RUNNER. 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.