LENGTH OF TRAINING:
16 weeks
 
WHAT MAKES OUR PLANS DIFFERENT:
PLANS TO MATCH EVERY EXPERIENCE LEVEL
DETAILED PROGRAMMING DEVELOPED BY BOTH EXPERT COACHES & COURSE DESIGNERS
PROVEN PROGRAMMING (GUARANTEED)
EXPLAINATIONS OF METHODOLOGY & TERMINOLOGY
EMAIL COACHES WITH QUESTIONS
ACCESS TO ARTICLES, TIPS, INSIGHTS, NUTRITION, & MORE
 
PROGRAM DESCRIPTION:
This is NOT a generic running plan. This detailed general fitness program is designed to prepare individuals who either have no previous experience running or to re-engage those who have been away from the sport for a prolonged period of time. This specific program is built on the assumption that the athlete has no previous experience with endurance running.
 
TRAINING DISTANCE:
This program is designed to train the athlete for completion of up to a 5k distance event. This plan can also be used as a prep plan before entering into our Novice (Phase 2) plan or for plans focusing on short to mid-range distance events. 
 
Note: If the athlete feels that the plan is not challenging enough then they are free to move forward in the program and start with weeks that are more in line with their fitness level or move on to more advance plans that we also offer. 
 
TRAINING CONDITIONS:
As with any sport specific training, mimicking race day conditions as closely as possible while training will yield better performance on race day. Some examples of these conditions are (but are not limited to) terrain, weather, temperature.
 
TAPER WEEK:
If the athlete chooses to race during the training program, week 17 is a taper week designed for rest before a race and can be implemented when needed during the program.
 
UNDERSTANDING THE PLAN:
XT = Cross Train. Cross training means that you practice a sport or movement other than your main sport (in this case running). On these days, the athlete has the option to rest or cross train (i.e. bike, swim, strength train, stretching, etc.). If the athlete feels that they can practice their sport (i.e. run) on some of these days without risking overtraining or injury, then the athlete may do so. If the athlete is unable to complete the prescribed number of quality workouts each week, then the athlete should take these days off in order to complete the plan as designed.
 
Please note, as with any physical activity, it is recommended that the athlete be free of injury and illness and receive a doctor’s clearance before embarking on any program. It is also recommended that athletes seek out professional advice on supplemental issues such as proper footwear, apparel, nutrition, etc.
 
Intensity:
Athletes can use this plan based off of perceived effort. An explanation of ranges and intensities are as follows: 
 
HEART RATE INTENSITIES FOR WORKOUTS:
WORKOUT
INTENSITY
% OF MAX 
EFFORT RANGE 
LONG/MEDIUM LONG
MODERATE/ COMFORTABLE
74-84
GENERAL AEROBIC
MODERATE/ COMFORTABLE
70-81
RECOVERY
EASY
<76
REP PACE (1 MILE PACE)
VERY HARD
96+
LACTATE THRESHOLD/ TEMPO
PROGRESSION (10K PACE)
COMFORTABLY HARD
82-91
VO2 MAX / INTERVAL (5K PACE)
HARD
93-95