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Training Plans

Training plans for a variety of distances and goals at multiple levels! For beginners to experienced runners, these downloadable plans from Coach Elisabeth are based on the science of endurance performance & what research is telling us works most effectively. Set your next PR with a Running Explained training plan!

All Plans include...

  • Training Plan with 3 versions: miles, kilometers, & time-based programs

  • 4-week Recovery Schedule (for race-specific plans)

  • Info on basic hydration & fueling

  • Basic warm-ups, cooldowns, lower body & core strength routines

  • Access to the PRIVATE Running Explained community on Facebook

Looking for a Custom Training Plan?

Looking for customized training & ongoing coaching feedback + support?

Want access to ALL the plans??

The Run Club is a subscription-based app that gives you the flexibility to build your own training schedule using PR-proven Running Explained training plans - including training for races, building your base, post-race recovery, running for fitness, and more - and also layer on running-specific strength training, core, warm-ups, mobility work - that matches your goals! PLUS you'll have instant access to a variety of resources to guide you including training guides, pacing resources, run fueling 101, fitness tests, and the community forum!

Join The Run Club PLUS for THE NEW GROUP COACHING with coaching support & access including a MONTHLY live group coaching call led by Coach Elisabeth, bonus support including in-app chat, and discounts & inclusions on additional Running Explained products and services!

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HOW TO CHOOSE THE CORRECT LEVEL TRAINING PLAN!
 

Choose a training plan that starts at your CURRENT weekly volume (i.e. if you're currently running ~15-20 miles per week in 3-4 runs, start with a Level 1 plan). If you're between two levels, choose the lower level plan.

Level 0

For novice, returning, or low-volume runners, these plans focus solely on building endurance and distance. Good for runners CURRENTLY running between 0-10 miles/0-16 km/0-1hr30 per week.


Level 1

These plans focus mainly on building endurance but also may contain 1-2 workouts per week. Good for runners currently running between: 15-20 miles/24-32 km/2hr00-3hr00 per week.


Level 2

These plans focus on endurance plus performance and contain 1-2 workouts per week. Good for runners CURRENTLY running approximately 25 miles/ 40 km/3hr30 per week.


Level 3

These plans focus on performance and contain 1-2 workouts per week. Previous experience with speedwork and “tempo” runs required. Good for runners CURRENTLY running approximately 35 miles/55 km/5hr00 per week.


Level 4

These plans focus on performance and contain 2-3 workouts per week. Previous experience with speedwork and “tempo” runs required. Good for runners CURRENTLY running approximately 45 miles/70 km/6hr30 per week.

Plan Finder Quiz!

NEW RUNNER? DOWNLOAD YOUR FREE "FIRST 5K!" 8-WEEK PLAN!

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