Grab & Go Plans
Helpful guides and training plans to support you—no strings attached. Whether you're running your first 5K or maintaining your base between races, there's something here for you.
Couch To 5K
This 12 week plan will help get you to the finish line of your first 5K — no running experience required.
• 3 runs per week
• Time based, rather than distance based
• Focuses on consistency and building a running routine - not speed
Beginner 10K Race Plan
This 9 week plan will prepare you for your first 10K race, with beginner-friendly interval workouts and weekend long runs.
• 4 runs per week
• Gentle introduction to structured training
• Focuses on effective training and realistic progression
Half Marathon Plan
A 16 week plan plan is designed to get you to the finish line of your first 5K — no experience necessary.
• 4 times a week
• Long run capped at 10 miles/90 minutes.
• Focus on consistency and form, not speed.
Off Season and Base Plan
A 6 week plan that keeps you consistent and steady between race cycles.
• 3 times a week
• Run by time, not distance
• Focus on consistency and form, not speed.