Running Training Plans
Customized Running Training Plan
Running without a plan is like trying to go new places without a map — you won’t get very far. Step up your running with a 10-week customized training plan designed just for you by USATF- RRCA-certified running coach and NASM-certified trainer Marnie Kunz. Your 10-week training plan will get you on the right track to reach higher levels of running. Your plan will include:
A professionally crafted 10-week PDF running plan to train your body to run more efficiently and build your endurance and speed.👟
Up to 5 running workouts per week, depending on your schedule and goals.👊
Suggested stretches to complement your training.🎯
A carefully crafted mix of different speed workouts, long runs and base runs to help you shatter your fitness plateau and meet your running goals.🥇
Email support with Coach Marnie to answer any questions you have as they arise. 😊
Beginners 5K Training Plan
Go from 0 miles to 5K hero with this beginner’s 5K running plan! This 10-week training plan builds your endurance gradually and will have you ready to run a 5K by the end of Week 10. The program is designed by USATF- and RRCA-certified NYC running coach and NASM-certified personal trainer Marnie Kunz.
10 Best Speed Workouts
After 10+ years of coaching and a lifetime of running, USATF- and RRCA-certified running coach Marnie Kunz is sharing these 10 best speed workouts for runners of all levels. You will be able to lower your race times by following these workouts. The speed workouts are adaptable to different running levels and race distances, with some specifically targeting specific race distances, ranging from 1 mile to a marathon.
5K Training Plan Level 2 - Endurance
Go from running 1 mile to completing a 5K with our 5K Training Plan Level 2 - Endurance! This 6-week training plan builds your endurance gradually and will have you ready to run a 5K by the end of Week 6.
This 6-week training program will help you go from running 1 mile to 5K with 4 workouts a week. Designed for the runner who is able to run 1 mile and train 4 times a week. The program begins with 5 miles a week and builds up to running 10 miles a week.
Bonus: 5K race day tips to help you run your best race.
5K Training Plan Level 3 - Speed
Get this 6-week 5K training plan for the speed workouts you need to get your best 5K race time. This program is designed to make you faster and crush your 5K time. Designed for the intermediate runner who is able to run 3 miles and train 4 times a week. The program begins with 11.5 miles a week and build up to 14 miles a week. The weekly workouts include two speed workouts a week that will help you become a faster, stronger runner.
Bonus: 5K race day tips to help you run your best race.
10K Training Plan Level 1 - Endurance
Build your endurance and run a 10K with our 10K Training Plan Level 1: Endurance. This 6-week training program will help you go from running 3 miles to 6.2 miles/10K with 4 workouts a week. Designed for the runner who is able to run 3 miles and train 4 times a week. The program begins with 12 miles a week and builds up to 17 miles a week.
10K Training Plan Level 2 - Speed
Slash your 10K time with our 10K Training Plan Level 2: Speed. This 6-week training program will help you go from running 3 miles to 6.2 miles/10K with 4 workouts a week. Designed for the runner who is able to run 3 miles and train 4 times a week. The program includes up to two speed workouts per week. The program begins with 13.5 miles a week and builds up to 18 miles a week.