I've written numerous plans for friends and family, but haven't taken on running clients (yet--I may in the future). However, I thought it would be fun to include some plans here for people to enjoy. I will add to this page as I write more training plans, and I welcome feedback (positive or negative) regarding the plans. I'd love to help people reach their running goals! And this a great way for me to do that.
A few notes about my style of training:
*I follow the 80/20 ratio of easy running to moderate or hard running. Numerous studies and examples have shown that this is the ideal formula for reaching our best potential as runners. I recommend Matt Fitzgerald's book, 80/20 Running, to explain why this formula works so well. (Make sure you get the print edition, because the training plans require a ton of flipping back and forth through the pages, which would be very difficult with a digital copy.)
*I love heart rate training (namely for easy runs) and I highly recommend using a heart rate monitor to keep your easy runs truly EASY.
*I believe that rest days are necessary, so none of my plans will involve training every single day.
*I write most plans in terms of time, rather than distance. There are a couple of reasons for this: 1) You won't rush through your easy runs in order to get through them faster--if you're scheduled for 30 minutes, then you'll run 30 minutes regardless of pace; and 2) The 80/20 ratio of easy to hard running is meant for time spent running, not distance.
Finally, my favorite group of people to help train are the middle- or back-of-the-pack runners. I can certainly help train highly competitive people, but these plans that I write will focus mostly on the middle of the pack. If you have an idea of a plan you'd like me to create, feel free to leave a suggestion, and I may consider it in the future!
That said, here are downloads to the training plans (check back for more periodically):
Runs for Cookies "Run Your First Mile" Plan
*This plan is for anybody who wants to get started running his or her first mile! The plan assumes you are capable of walking for 30 minutes, three times per week. This plan is unique in that there aren't any intervals (run-walk-run-walk-etc). You run a little, and then walk the rest of the time. Gradually, the amount of running increases until you're able to run the entire mile distance. Here is a blog post I wrote about this plan.
Runs for Cookies "Walk to Run" Training Plan
*This plan is for people who aren't yet runners, but would like to start from scratch. It assumes you are currently capable of walking for 30 minutes, 3+ times per week. This plan does NOT use intervals, like the popular Couch to 5K plan. When I was obese, I hated intervals, because I was always dreading the run portions. This plan gets the running done at the beginning of the workout, and then you walk to finish. The plan takes you from walking to running for 30 minutes at a time in 12 weeks.
Runs for Cookies "Your Best 5K" Training Plan
(including goals for sub-40, sub-35, sub-30, and sub-25 finish times)
*This plan is for experienced runners who are hoping to improve their 5K times. The training is 5 days per week for 12 weeks, and includes 1-2 days per week of speed work.
Runs for Cookies "Your Best 10K" Training Plan
(including pace recommendations for goals of sub-1:20:00, sub-1:10:00, sub-60, sub-55, and sub-50 finish times)
*This plan is for experienced runners who are hoping to improve their 10K times. You should be capable of running 5 days per week for about 60 minutes each day. The training is 5 days per week for 12 weeks, starting at just under 4 hours of training per week, and peaking at just over 6 hours.
Runs for Cookies "Finish Strong" Half Marathon Training Plan
*This plan is for experienced runners who are hoping to complete a half-marathon while feeling strong throughout the race. This plan could be used for a first half-marathon or for those experienced in this distance. It includes a minimal amount of speed work, so it's not meant for those attempting a PR (although it certainly couldn't hurt); but rather for people who just want a good race experience. You should already have a solid base built up and be capable of running 4-5 days per week with a long run of 6+ miles to follow this plan.
Runs for Cookies' Six-Month Half-Marathon Training Plan for Beginners
*This plan is designed to take a true beginner (non-runner) from running their first 30 seconds to being able to complete a half-marathon in a six-month time frame. If you are capable of walking for 30 minutes, 4 days per week, then you shouldn't have trouble with this plan. This is a great plan for beginners of all levels--you can start at the beginning, or several weeks into it, depending on your fitness level and how much you've been walking or running. There is some moderate speed work once you get to Week 15, but the main purpose of this program is to get from beginner to half-marathon without injury.
Beginners' Base Building Plan
*This plan is for runners who are able to run 30 minutes, 3 times per week. The plan is all aerobic (no speed work) which is ideal for building a solid "base" before beginning a race training plan. It's a good way to build up mileage slowly to avoid getting injured by doing too much, too soon. The plan starts at 90 minutes per week and increases to 225 minutes per week over the course of 16 weeks.
Runs for Cookies' 2016 Summer Running Checklist
*This isn't necessarily a training plan, but I wanted to include it here if you're looking for a fun way to stay motivated to keep running. This is a checklist of runs to work on through the summer months. You could use this whether you're a beginner or an elite runner! You could also use this as a walker, and most of the "runs" could even be done as a cyclist. Use hashtag #CookiesSummerRunning when posting on social media, so I can follow along!
Here are some posts I've written with general training advice that may be helpful as well:
The importance of the easy run
A guide to running lingo (common terms used in running)
50 Running Tips (everything from clothes and weather to safety and beating boredom)
Tips for running (and training for) your first 5K race
Tips for running (and training for) your first 10K race
Tips for running (and training for) your first half-marathon
Tips for running (and training for) your first full marathon
(Please remember to check with your doctor before beginning any exercise program. These plans are not individualized, so they don't take your personal health into consideration. Use my advice at your own risk.)