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.