Training

Training Schedules

5K Training Schedules

• 10 Week Beginner 5k Walk to Run Training Schedule (PDF)
• 13 Week Low Intensity 5k Training Schedule (PDF)
• 13 Week Moderate Intensity 5k Training Schedule (PDF)
• 13 Week High Intensity 5k Training Schedule (PDF)

Marathon Training Schedules

• 18 Week Low Intensity Beginner Training Schedule (PDF)
• 18 Week Moderate Intensity Training Schedule (PDF)
• 18 Week High Intensity Training Schedule (PDF)

Training Articles

• Running Surfaces – Why it Matters Where You Run (PDF)
• Avoiding Overtraining Overload
• Carry On With Cross Training
• Decline Training
• Heart Rate Training Formula
• Liven It Up With Lactate Threshold or Maximize Velocity with VO2 Max
• Multi-speed Training
• Muscle Soreness
• Pace Yourself or Brace Yourself
• Practice Makes Perfect With Pace Runs
• Recovery Day Rejuvenation
• Running Form Flaws and Fix Its
• Safety On the Run
• Tempo Versus Lactate Threshold
• Train With Tune Up Races
• VDOT Conversion Table
• VDOT Threshold Training Chart
• What Are Stride Outs?
• Predicting Your Goal Race Pace
• The Marathon Taper
• Hydration Fact Sheet
• The Hydration Tips For The Long Run
• Making Sense of Heart Rate Training
• The McMillan Running Calculator (link)