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 Downloadable Plans include...
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PDF Training Plan with 3 versions: miles, kilometers, & time-based programs
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4-week Recovery Schedule (for race-specific plans)
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Info on basic hydration & fueling
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Basic warm-ups, cooldowns, lower body & core strength routines
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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!
Join Group Coaching for all the plans AND coaching support!
Led directly by Coach Elisabeth, Group Coaching in The Run Club PLUS offers a supportive and educational environment to provide coaching guidance to YOU wherever you are in your training! Capped at 25 members for an intimate environment, TRC-Plus offers affordable coaching in a group setting!
INCLUDES...
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Monthly 1-hour group coaching calls (live & recorded)
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Weekly in-app "Chatty Fridays" group texting support
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All the plans, programs, and resources in The Run Club App
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Additional discounts on 1:1 coaching consults and masterclasses
Group Coaching IS:
Moderate coaching support & guidance from Coach Elisabeth through weekly group texting access and monthly group coaching calls
What Level Plan Should I Choose?
Running Explained training plan levels are based on the starting volume of the plan! You should aim to be CURRENTLY COMFORTABLE running at least the starting volume of your chosen plan (i.e. if you choose a Level 2 plan with a starting volume of 22 miles/35 km per week, you should ALREADY be running at least that much before starting that plan!
Level 0: For novice, returning, or “off the couch” runners, these plans focus solely on building endurance and distance. Good for runners currently running less than 10 miles/15 km/1hr30 per week ("Couch to..." plans), or between 10-15 miles/16-24 km/1hr30-2hr00 per week.
Level 1: These plans focus mainly on building endurance but also may contain 1-2 workouts per week where appropriate. 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.