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