FITTER

FITTER means gaining a better aerobic base, slowly increasing your mileage and becoming healthier. FITTER is geared towards a beginner or intermediate runner looking to gain fitness and/or train for a specific race distance. The training plans offered below are a great way to begin your journey towards a healthier you.

5K

Beginner 5K Training Plan

This program starts very basic with a 10 minute run/walk and builds for 9 weeks
3-4 days of running/walking
2-3 days of complete rest
2 optional days of cross training -core work, gym class, bike, swimming, etc.
a great program to get you out the door and on your way

10K

Beginner/Intermediate 10k Training Plan

Program begins with a 20 minute run/walk and builds for 9 weeks
3-4 days of running/walking
2-3 days of complete rest
2 optional days of cross training -core work, gym class, bike, swimming, etc.

Half Marathon

Intermediate Half Marathon Training Plan

Program begins with a 30 minute run/walk and builds for 9 weeks
3-4 days of running/walking
2-3 days of complete rest
2 optional days of cross training -core work, gym class, bike, swimming, etc.
Long run peaks out at 11 miles

Marathon

Intermediate Marathon Training Plan

Program begins with a 45 minute run/walk and builds for 18 weeks
3-4 days of running/walking
2-3 days of complete rest
2 optional days of cross training -core work, gym class, bike, swimming, etc.
Long run peaks out at 20-22 miles
Contains 4 build/recovery cycles

If your current fitness state is more than or higher than where the program begins, add 5-10 minutes to each workout, increasing the duration and difficulty or intensity. We recommend at least two full days of full recover -no running or activity. This helps balance your personal life and gives your body the necessary time to recover and compensate for the previous workload. This rest period is when the body comes back stronger and is a key component to a successful training program.