Ready to take the first step in your distance journey? This 12-week training plan will build your endurance (& your confidence) in a gradual and safe way.
 
Over the course of 12 weeks, you'll create the habit of running consistently while accomplishing key milestones like running 5k and the 10k distance! This plan is designed for new runners who are looking to build from the ground up to the 10k distance (running a 5k along the way!) or build your base in order to successfully progress to a half marathon training plan. This plan focuses purely on DISTANCE-BUILDING with an emphasis on easy miles.
 
This plan starts with 3 runs per week + 2 days of cross-training and builds to 4 runs per week + 1 day of cross-training. The beginning weekly mileage is 4 miles/6 km/1 hr per week and peaks at 14 miles/23 km/4hr30 per week.
 
This plan also contains a 4-week post-race recovery schedule, a Race Day planner worksheet, recommended warm-up & cooldown routines, core exercises and lower body strength training exercises, information on goal setting/pace calculators, hydration, fueling, and more!
 
In order to be successful in this plan, it's recommended that you be able to comfortably complete 1 mile/1.5 km (either running or run/walking - this plan is not about how fast you can be, but how far you can go!)
 
This plan contains 3 VERSIONS of the 12-week schedule: miles, kilometers, and time-based. This plan is a downloadable PDF and is nonrefundable.