Beginner training plan
Your first trainingWe’ll start by discussing your running background, current fitness level, and short- and long-term goals. I’ll assess your training history, answer any questions, introduce proper warm-up routines, and create a personalized weekly running plan tailored to your schedule and goals.
Training 2-3We’ll begin putting your training plan into action. You’ll learn how to pace your runs, complete effective warm-ups, and build consistency. We’ll review how your body is responding to training, make any necessary adjustments, and continue developing habits that support long-term progress.
Training 4-10As your fitness improves, we’ll gradually increase training volume and introduce workouts designed for your specific goals. We’ll continue refining running form, recovery strategies, and race preparation while updating your weekly plan based on your progress, schedule, and feedback.
Training 11+At this stage, coaching becomes highly personalized. We’ll focus on continued progression, race-specific training, performance goals, and injury prevention. Your training plan will evolve with your fitness, helping you stay motivated, consistent, and confident whether you’re preparing for your first race or chasing a new personal best.
Advanced training plan
Your first training1. Full athlete intake
* Running history (years, consistency, injuries)
* Current weekly mileage
* Recent race times (if any)
* Training goals (5K, 10K, half, marathon, general fitness)
2. Movement + form screening
* Video analysis (if available)
* Cadence estimate
* Overstride / posture check
* Breathing pattern observations
3. Fitness snapshot
* Easy pace vs effort calibration
* Basic threshold estimate (talk test or recent race)
4. Build starting profile
* Aerobic base level
* Injury risk level
* Training tolerance estimate
Deliverable:
* Initial 2-week starter plan OR microcycle
* Clear training zones (simple, not overcomplicated)
* 1–2 focus priorities only (e.g., “aerobic consistency + cadence stability”)
