5k Training Plans-

        Beginner Level ($29)-

        This plan is developed for the athlete who has not         

        completed a 5k race and is looking for a        

        basic program designed to comfortably finish a 5k.

        This plan is 10 weeks in duration and    

        consists of 3 runs per week with 2 additional weight training

        sessions. The total volume is between 2-5 hours a week. The

        athlete should be able to run/walk for 25 minutes in one

        session. It is NOT essential that the new runner be able to    

        match this time/distance, but it is encouraged. The athlete

        should always seek medical clearance from a Physician prior

        to starting a new and rigorous sport.

        Intermediate Level ($29)-

       This plan is developed for the athlete who has completed          

        a 5k distance race and is looking for a program designed to

        increase his/her performance at a 5k. This plan is 10 weeks

        in duration and consists of 3-4 runs per week with 2    

        additional weight training sessions. The total    

        volume is between 3-6 hours a week. The athlete should be

        able to run/walk for 45 minutes in one session.

        Advance Level ($39)-

        This plan is developed for the athlete who has completed          

        a 5k or greater distance race and is looking for a        

        program designed to make him/her competitive in his/her        

        age group. This plan is 10 weeks in duration and consists of

        3-4 runs per week 2-3 additional weight training sessions.

        The total volume is between 4-8 hours a week. The athlete

        should be able to run for 60 minutes in one session.

These plans are designed to get you ready to race utilizing Heart Rate Zones and Rate of Perceived Exertion (RPE)! All Race specific plans can be customized to add specific pacing, fit your specific needs, strengths, weaknesses, time and personal constraints!

  10k Training Plan-

         Beginner Level ($29)-

        This plan is developed for the athlete who has not         

        completed a 10k race and is looking for a        

        basic program designed to comfortably finish a 5k.

        This plan is 12 weeks in duration and    

        consists of 3 runs per week with 2 additional weight training

        sessions. The total volume is between 3-5 hours a week. The

        athlete should be able to run/walk for 25 minutes in one

        session. It is NOT essential that the new runner be able to    

        match this time/distance, but it is encouraged. The athlete

        should always seek medical clearance from a Physician prior

        to starting a new and rigorous sport.

        Intermediate Level ($29)-

       This plan is developed for the athlete who has completed          

        a 10k distance race and is looking for a program designed to

        increase his/her performance at a 10k. This plan is 12 weeks

        in duration and consists of 3-4 runs per week with 2    

        additional weight training sessions. The total    

        volume is between 4-7 hours a week. The athlete should be

        able to run/walk for 45 minutes in one session.

        Advance Level ($39)-

        This plan is developed for the athlete who has completed          

        a 5k or greater distance race and is looking for a        

        program designed to make him/her competitive in his/her        

        age group. This plan is 10 weeks in duration and consists of

        4 runs per week 2-3 additional weight training sessions.

        The total volume is between 5-10 hours a week. The athlete

        should be able to run for 60 minutes in one session.

    1/2 Marathon Training Plan-                                            

         Beginner Level ($39)-

       This plan is developed for the athlete who has not         

        completed a 1/2 marathon race and is looking for a        

        basic program designed to comfortably finish a

        1/2 marathon. This plan is 16 weeks in duration and    

        consists of 3-4 runs per week with 2 additional weight

        training sessions. The total volume is between 4-7 hours a

        week. The athlete should be able to run/walk for 60 minutes

        in one session. It is NOT essential that the new runner be

        able to match this time/distance, but it is encouraged. The    

        athlete should always seek medical clearance from a    

        Physician prior to starting a new and rigorous sport.

        Intermediate Level ($39)-

       This plan is developed for the athlete who has completed          

        a 1/2 marathon distance race and is looking for a program

        designed to increase his/her performance in a 1/2 marathon.

        This plan is 16 weeks in duration and consists of 4 runs per

        week with 2 additional weight training sessions. The total    

        volume is between 5-10 hours a week. The athlete should be

        able to run/walk for 75 minutes in one session.

        Advance Level ($49)-

        This plan is developed for the athlete who has completed          

        a 1/2 marathon or greater distance race and is looking for a        

        program designed to make him/her competitive in his/her        

        age group. This plan is 16 weeks in duration and consists of

        4-5 runs per week 2-3 additional weight training sessions.

        The total volume is between 6-12 hours a week. The athlete

        should be able to run for 60 minutes in one session.

    Marathon Trainingn Plan-

          Beginner Level ($49)-

        This plan is developed for the athlete who has not         

        completed a marathon race and is looking for a        

        basic program designed to comfortably finish a

        marathon. This plan is 20 weeks in duration and    

        consists of 4 runs per week with 2 additional weight

        training sessions. The total volume is between 4-10 hours a

        week. The athlete should be able to run/walk for 60 minutes

        in one session. It is NOT essential that the new runner be

        able to match this time/distance, but it is encouraged. The    

        athlete should always seek medical clearance from a    

        Physician prior to starting a new and rigorous sport.

        Intermediate Level ($49)-

       This plan is developed for the athlete who has completed          

        a marathon distance race and is looking for a program

        designed to increase his/her performance in a marathon.

        This plan is 20 weeks in duration and consists of 4-5 runs

        per week with 2 additional weight training sessions. The total    

        volume is between 6-12 hours a week. The athlete should be

        able to run/walk for 90 minutes in one session.

        Advance Level ($59)-

        This plan is developed for the athlete who has completed          

        a marathon or greater distance race and is looking for a        

        program designed to make him/her competitive in his/her        

        age group. This plan is 20 weeks in duration and consists of

        4-5 runs per week 2-3 additional weight training sessions.

        The total volume is between 8-12 hours a week. The athlete

        should be able to run for 2 hours in one session.