Run Your Life
Whether you're lacing up for your first 5K or training for a full marathon, you belong here. These plans were built for real people - those just starting to walk for exercise, walkers who became runners, beginners who became believers, people who started over.
Pick your distance. Start where you are. Show up.
5K Plan (8 weeks) — Coming July 18
10K Plan (10 weeks) — Coming July 22
Half Marathon Plan (14 weeks) — Coming July 25
Full Marathon Plan (20 weeks) — Coming August 1
5k Overview
The 5K Plan for Beginners: Start Here
This is an 8-week plan built for people who want to run a 5K and have never done it, tried before and stopped, or need to start over. All three are welcome here. Sign up for the weekly training emails and log for a detailed training schedule.
What you need: Comfortable shoes. 30 minutes, 3 days a week. That's it. If you are local, I highly recommend Toolen’s Running Start in Shiloh for a full evaluation to make sure you get the right shoes straight out of the gate. The right shoes matter-let’s start and stay healthy! Tell them Beth sent you...
Week 1-2: Walk/Run
3 days per week. Alternate 1 minute running / 2 minutes walking for 20-25 minutes. Don't worry about pace. Just keep moving. On two of your off days, weights are your friend! Go for a walk, yoga class, or some lifting days to keep building your momentum and keep your mind focused on the goal.
Week 3-4: Build the Run
3 days per week. 2 minutes running / 1 minute walking for 25-30 minutes. You'll feel it getting easier. Trust that.
Week 5-6: Find Your Stride
Run for 10 minutes without stopping. If you need to walk, walk 30 seconds and start again. The goal is continuous movement, not speed.
Week 7: Pull Back
Two shorter runs (20 min each). Rest. Let your body absorb the work. Two longer walk/ runs with effort based intermissions.
Week 8: Race Week
Monday, Wednesday. Thursday runs- easier pace. Race day Saturday or Sunday. You've got this.
Beth's note: I started as a walker. So did most people I know who are now marathoners. There is no shame in mile one. There is only the choice to show up for mile two.
Tag your runs with #UnstoppableMile.
I want to see them. :)
10k/ Half Marathon
Coming Soon
Marathon
Coming Soon