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Insights, guides, and resources for endurance coaches covering coaching science, athlete management, business growth, and updates from EndoGusto.

Beginner Running Plan: 12 Week Program to Start Running

A 12-week beginner running plan with a week-by-week program, walk-break technique, soreness rules, and interruption protocols.

Follow a 9 week couch to 5K plan: the full schedule, the logic behind each phase, and how to adapt it for any beginner runner.

An 8-week 5K training plan with placement criteria, progression logic, and step-back rules for finishing or racing the distance.

Learn how to structure a progression run workout: formats, effort calibration, programming across a block, and reading the data after.

Learn how to program a running strides workout across a block: phase-by-phase intent, weekly placement, dosing, and how to read a heavy set.

Learn what defines the fartlek training running session, how much structure to prescribe, and where it fits in the week.

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Functional Threshold Power (FTP) represents the highest power an inidividual can sustain for about an hour.

Heart Rate at Lactate Threshold (HR at LT) indicates the effort level where fatigue begins to build.

A macrocycle is a long-term training block (often 6–12 months) that includes preparation, build, and recovery phases.

The Rate of Perceived Exertion (RPE) scale measures how hard an athlete feels they’re working.

Start by evaluating your athlete's current fitness level then define outcome and process goals based on that starting point.

Periodization is the systematic planning of training to optimize performance and recovery.