Chase Goals. Build Fitness. Race Stronger.
Designed for experienced runners looking to improve performance, increase fitness, and achieve new personal bests. These training plans incorporate structured workouts, progressive mileage, and race-specific training to help you maximize your potential and perform your best on race day.
Looking for a plan built around your specific goals, current fitness, and training schedule? Explore my 1:1 Coaching Programs for personalized training and support.
Perfect for experienced runners looking to improve their 5K performance, build speed, and achieve a new personal best.
This 8-week training plan focuses on developing aerobic strength, improving running economy, and incorporating structured workouts designed to help you race faster and perform confidently on race day.
Consistent running background with an established aerobic base
Able to comfortably handle 30–45 minutes of continuous running
Running consistently 20–30 miles per week
Prior experience with structured training, including intervals, threshold work, and recovery runs
Perfect for experienced runners looking to improve their 10K performance, develop strength at faster paces, and achieve a new personal best.
This 10-week training plan focuses on building aerobic capacity, improving lactate threshold, and developing the speed endurance needed to perform stronger over the 10K distance. The plan incorporates structured workouts, progressive mileage, and proper recovery to help you race confidently on race day.
Consistent running background with an established aerobic base
Able to comfortably handle 45–60 minutes of continuous running
Running consistently 25–35 miles per week
Prior experience with structured training, including intervals, threshold work, strides, and recovery runs
Perfect for experienced runners looking to improve their half marathon performance, build endurance, and achieve a new personal best.
This 12-week training plan focuses on developing aerobic strength, improving lactate threshold, and building the endurance needed to sustain a faster pace over 13.1 miles. The plan incorporates structured workouts, progressive mileage, race-specific efforts, and proper recovery to help you perform your best on race day.
Consistent running background with an established aerobic base
Able to comfortably handle 60+ minutes of continuous running
Running consistently 30–40 miles per week
Prior experience with structured training, including long runs, threshold workouts, intervals, strides, and recovery runs
Perfect for experienced runners looking to improve their marathon performance, build endurance, and achieve a new personal best over 26.2 miles.
This 18-week training plan focuses on developing aerobic capacity, improving marathon-specific endurance, and preparing your body to handle the demands of race day. The plan incorporates progressive mileage, structured workouts, long runs, race-specific efforts, and proper recovery to help you execute your best marathon.
Consistent running background with a well-developed aerobic base
Able to comfortably handle 75–90 minutes of continuous running
Running consistently 35–45 miles per week
Prior experience with structured training, including long runs, threshold workouts, marathon-pace efforts, and recovery runs
Looking to Reach Your Full Potential?
These free Train to Perform plans provide a proven framework for improving your performance and chasing new personal bests. But if you're pursuing a Boston Qualifier, sub-3 marathon, sub-90 half marathon, or another ambitious goal, individualized coaching can help take your training to the next level.
When you're ready to chase an even bigger goal, explore my 1:1 Coaching Programs for a personalized training plan, ongoing adjustments, race strategy, strength guidance, and direct coach support tailored to your goals.