Free Running Plans

After 25 years of competitive running and 15 years of professional coaching, I’m now extending my knowledge through free downloadable training plans for running. Over the years, I’ve tried many different training methods, both in coaching and in my own training. The compilation of training plans here, is what I have found to be a simple and yet effective approach to preparing an individual for running.

So if you’re looking for a training plan to get you to the finish line of your next running challenge– Ready to move up in distance– Or need some guidance on how to structure your day-to-day workouts. You have come to the right place!

From 5K, 10K, half marathons, and marathons, you now have access to a complete training plan for free through my simple downloadable PDF files.

Have you tried a training plan before and just not be satisfied with the results? I also offer Online Coaching and Custom Training Programs. These two services can give you the extra guided attention you need to train for your next long distance race. If you live in the Modesto, CA area, I also offer the opportunity for Personal Training sessions booked through CoachUp.

View Training Plans

Pick your racing distance

Below you will find links to my extensive run training plan library. All of these plans you can access for FREE! Simply click on a run training program distance below.

Choose your level of experience

Within each distance you find three levels of training plans (Beginner, Intermediate, and Advanced). 5K and 10K programs also have a Run-Walk option to view.

Read the details and download the plan

Read through the descriptions for the different levels within a specific distance. When you are ready, simply download the PDF file and get started training right away!
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Marathon Training

Each Full Marathon Training Plan consists of a 20 week schedule in an easy to download and print PDF File. Inside each plan, you will find detailed instructions on how to do the different workouts. Are you ready to run a full marathon (26.2 mile) race?
View Marathon Training Details

Half Marathon Training

Each Half Marathon Training Plan consists of a 12 week schedule in an easy to download and print PDF File. Inside each plan, you will find detailed instructions on how to do the different workouts. Are you ready to run a half marathon (13.1 mile) race?
View Half Marathon Training Details

10K Training

Each 10K Training Plan consists of a 10 week schedule in an easy to download and print PDF File. Inside each plan, you will find detailed instructions on how to do the different workouts. Are you ready to run a 10K (6.2 mile) race?
View 10K Training Details

5K Training

Each 5K Training Plan consists of a 10 week schedule in an easy to download and print PDF File. Inside each plan, you will find detailed instructions on how to do the different workouts. Are you ready to run a 5K (3.1 mile) race?
View 5K Training Details