Free Training Plans

Here are five proven training plans you can download free - designed to build confidence, not burnout. Choose your goal, enter your email, and get the plan instantly. You'll also receive weekly tips and advice to keep you improving.

Couch to 5K

8 weeks

Start running safely and consistently, even if you're brand new. Build from walking to running 5K with confidence.

Beginner 10K

8 weeks

Progressively build endurance and complete your first 10K. Perfect if you can already run 5K comfortably.

Beginner Half Marathon

12 weeks

Reach 21K confidently with balanced training and recovery. For runners ready to take on their first half.

Cooper Test Improvement

8 weeks

Learn pacing and push your endurance over 12 minutes. Systematic training to maximize your Cooper test results.

Goggins 4x4x48 Challenge

8 weeks

Mental and physical prep for one of the toughest challenges out there. Run 4 miles every 4 hours for 48 hours.

Want to adapt any of these plans to your schedule and fitness level?

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You don't have to figure it out alone

Get personal support, accountability, and plans adjusted to your progress. Daily check-ins and guidance from someone who genuinely wants you to succeed.

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