Duration: 8 weeks 

Level: beginner (newbie runners, or runners with a 13-11 min/mile pace) 

Run: treadmill and outdoor

Each week, you’ll have 3-4 runs which will gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 8 weeks 

Level: beginner (newbie runners, or runners with a 13-11 min/mile pace) 

Run: outdoor running only

Each week, you’ll have 3-4 runs which gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The strength training workouts focus on preventing overuse injuries. The mobility workouts help to improve range of motion, flexibility and overall movement capacity.

Duration: 8 weeks 

Level: Intermediate (12-9 min/mile pace, experience in some weight training) 

Run: treadmill and outdoor 

Each week, you’ll have 3-4 runs which will gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. These runs are a combination of treadmill intervals, outdoor endurance runs, easy effort runs, and speed work. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts help to improve range of motion, flexibility and overall movement capacity.

Duration: 8 weeks 

Level: Intermediate (12-9 min/mile pace, experience in some weight training) 

Run: outdoor running only

Each week, you’ll have 3-4 runs which gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. These runs are a combination of intervals, endurance, easy effort, and speed work. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 8 weeks 

Level: beginner (newbie runners, or runners with a 13-11 min/mile pace) 

Run: treadmill and outdoor 

Each week, you’ll have 3-4 runs which will gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 8 weeks 

Level: beginner (newbie runners, or runners with a 13-11 min/mile pace) 

Run: outdoor running only 

Each week, you’ll have 3-4 runs which gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 8 weeks 

Level: Intermediate (12-9 min/mile pace, experience in some weight training) 

Run: treadmill and outdoor 

Each week, you’ll have 3-4 runs which will gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. These runs are a combination of treadmill intervals, outdoor endurance runs, easy effort runs, and speed work.

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 8 weeks 

Level: Intermediate (12-9 min/mile pace, experience in some weight training) 

Run: outdoor running only 

Each week, you’ll have 3-4 runs which gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. These runs are a combination of intervals, endurance runs, easy effort, and speed work. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 7 weeks

Level: Advanced

Run: Outdoor

These runs are all outdoor/effort based runs (no treadmill specific runs), so you can do them at your own pace. If you're an intermediate level runner, and you've done a half marathon, or haven't, but you're ready to work on speed, strength, and mobility, this plan will work great for you. If you're an advanced level runner, and you're ready to go full send on all the workouts, welcome to your new PR!

Duration: 20-weeks

Level: Beginner (some previous running experience)

Run: Outdoor (can use treadmill if you want)

You can do these runs outside or on a treadmill. For strength training, you will need: a 10lb+ dumbbell or kettlebell, resistance bands (you can purchase them through my website), a box or bench, and a mat.

Each week you have 3-4 runs and this program gradually progresses, but you will also have some de-training weeks as well. Stick to the schedule as best you can, and if you miss a workout, it's okay! Just pick up where you left off.

Duration: 12 weeks 

Level: Intermediate (weekly mileage should be around 15 miles per week for 2-3 weeks prior to starting this plan) 

Run: Treadmill and outdoor running 

Each week, you’ll have 4-5 runs which gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. These runs are a combination of intervals, endurance runs, easy effort, and speed work. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 10 weeks 

Level: Intermediate (weekly mileage should be around 15 miles per week for 2-3 weeks prior to starting this plan) 

Run: outdoor running only 

Each week, you’ll have 4-5 runs which gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. These runs are a combination of intervals, endurance runs, easy effort, and speed work. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 12 weeks

Level: Advanced

Each week, you’ll have 4-5 running workouts (speed, endurance, easy pace), and 1-2 strength training workouts. You don’t need access to a treadmill to complete this plan.

For the strength training, you will need: 20lb+ kb or dumbbell, a barbell, plates, a box or bench, resistance bands, and a mat.

This plan is for advanced level athletes who are looking to PR their previous HM time.

Duration: 16 weeks 

Level: Intermediate (experience in weight training, half marathons, or running 15+ miles a week) 

Run: outdoor running

Each week, you’ll have 4-5 runs which gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. These runs are a combination of intervals, endurance runs, easy effort, and speed work. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 16 weeks 

Level: Intermediate (experience in weight training, half marathons, or running 15+ miles a week) 

Run: treadmill and outdoor running

Each week, you’ll have 4-5 runs which gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. These runs are a combination of intervals, endurance runs, easy effort, and speed work. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity.

Duration: 16 weeks 

Level: Intermediate (experience in weight training,marathons, or running 25+ miles a week) 

Run: outdoor running

Each week, you’ll have 4-6 runs which gradually progress in terms of volume and intensity, so you can work toward your race day goal, all the while remaining injury-free. These runs are a combination of intervals, endurance runs, easy effort, and speed work. 

There are 1-2 runner-specific weight training workouts each week (dumbbells, kettlebells, resistance bands, and a box or bench), to help you improve power and pace, as well as to prevent injury. The strength training workouts focus on preventing overuse injuries like shin splints, ITBS, and knee pain. The mobility workouts in this plan help to improve range of motion, flexibility and overall movement capacity. 

Level: I would recommend having a base of running about 20 miles a week for 3-4 weeks prior to starting this plan. This is not a beginner  race plan (obviously). I would recommend having run at least one marathon prior to doing this (doesn't have to even be within the last year). 

The runs: These are all outdoor based runs, but you can do the speed work on a treadmill. If your race is a trail race, I give elevation recommendations for your long runs - try to do the long runs on terrain that's similar to your race. If it's trail, do them on trails, if it's road, do them on road and practice some on trails.