The Journey

For Beginners and Early Intermediate Runners

Rest Days are important!  Make sure you give your body time to recover to avoid injury.

What is Cross-Training?  This Cross Training Game helps you condition your body and different muscle groups so you’re in better shape to run more efficiently. 

This will make your runs feel easier while also helping your body recover by not using the same muscles over and over again. Try and find Cross-Training activities you find enjoyable or fun! 


Great cross-training activities might include: Weight Lifting, Cycling, Dancing, Stretching, Swimming, any kind of Sports, HIIT. 

> Cross-Training and Running Days can overlap  (e.g. Muscle training can enhance your running and vice versa).

> Go slow and focus on completing the distances  instead of speed. This is even more important for beginners.

5K/10K/13.1 Training Plans

These plans were designed with fun & flexibility in mind while keeping you on track towards your goals. 

We set recommended goals per week of how many days to run, cross-train, and rest.

We understand not everybody can stick to a tight regimen and schedule so just try your best.

5K Training Plan

What You Need: Running Shoes, Cross-Training Ideas, Notebook/Pen- Motivation & Goal!

Week 1:

Total Running Mileage: 4.5 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEk 2:

Total Running Mileage: 5 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

week 3

Total Running Mileage: 5.5 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEK 4

Total Running Mileage: 6 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

Week 5

Total Running Mileage: 6.5 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEk 6

Total Running Mileage: 7 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

week 7

Total Running Mileage: 7.5 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEK 8

Total Running Mileage: 8 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

10K Training Plan

What You Need: Running Shoes, Cross-Training Ideas, Notebook/Pen- Motivation & Goal!

Week 1:

Total Running Mileage: 7.5 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEk 2:

Total Running Mileage: 8 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

week 3

Total Running Mileage: 8.5 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEK 4

Total Running Mileage: 9 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

Week 5

Total Running Mileage: 9.5 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEk 6

Total Running Mileage: 10 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

week 7

Total Running Mileage: 10.5 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEK 8

Total Running Mileage: 10.2 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

13.1 K Training Plan

What You Need: Running Shoes, Cross-Training Ideas, Notebook/Pen- Motivation & Goal!

Week 1:

Total Running Mileage: 9 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEk 2:

Total Running Mileage: 10 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

week 3

Total Running Mileage: 11 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEK 4

Total Running Mileage: 14 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

Week 5

Total Running Mileage: 16 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEk 6

Total Running Mileage: 14 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

week 7

Total Running Mileage: 16 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEK 8

Total Running Mileage: 17 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

Week 9

Total Running Mileage: 20 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEk 10

Total Running Mileage: 21 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

week 11

Total Running Mileage: 22 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

WEEK 8

Total Running Mileage: 20.1 Miles

– 3 Running Days

– 2-3 Cross-Training Days

– 2 Rest Days

Get a personalized Training Plan from our Affiliate Running Coach for $75/Month

Get a Personalized 13.1 Training Plan from our Affiliate Running Coach for $75/month