BASIC RUNNING PLANS

Description:
The Run Stark 12 Week Training Plan is designed to help runners of all levels achieve their personal best in a 5km or 10km race. This comprehensive programme provides everything you need to reach your goals, from tailored running plans to strength workouts and essential warm-up and cool-down routines. With this plan, you’ll receive complete guidance to maximise your results while staying injury free.

What’s Included in Your 12 Week Training Plan:  

A 12 week training programme tailored to your goals and current ability, using a running formula based on your pace to calculate your unique training paces for each type of run. The programme includes a weekly routine that you can adjust to fit your lifestyle by syncing with your calendar.

• The plan gradually increases your weekly mileage, building the speed needed for the 5km or 10km distance, ensuring you're well prepared for race day. 

• Quality running workouts designed to build strength, boost speed, and improve overall running efficiency, helping you perform at your best over the 5km or 10km distance.

• Specialised video warm-up and cool-down routines are integrated into your training calendar, allowing you to follow along and prepare your body for each run. These routines enhance performance and reduce the risk of injury.

• Targeted video strength sessions are scheduled in your calendar on specific days to align with your running plan. These sessions are designed to build speed, power, and endurance, while also improving recovery to keep you strong and injury free.

• A fully interactive training calendar that seamlessly syncs with your smart watch, automatically loading your workouts and keeping you on pace with alerts and more. Simply click start, run, and follow the plan. Track your progress and make adjustments effortlessly using the app.

Getting Started:  

After signing up, you’ll be invited to complete an athlete survey. Please provide as much detail as possible so we can tailor your programme to your specific needs.   

Be sure to include:  

• Whether you’re focusing on a 5km or 10km plan, as your key sessions will differ. 
• Your desired training start date and race date.  
• Any days you need completely off each week.  
• Preferred days for your weekly workouts and long runs, as these sessions will be more time consuming.  
• Detailed information on your training history and past weekly volume, even if you’re starting from scratch!  
• Your email address, so I can reach out with any follow up questions before you get started.  

While 12 weeks is the ideal timeline for gradual progression, I understand that everyone’s timeline may vary. Please indicate your preferred timeline so your plan can be appropriately adjusted.  

The Run Stark 5km - 10km 12-Week Training Plan is your complete guide to running success. With tailored training, strength exercises & injury preventions tools, our expert guidance, and focus on your individual needs will leave you fully equipped to achieve your best 5km or 10km yet!

Description:

The Run Stark Marathon Training Plan is designed to make marathon day enjoyable and ensure you're fully prepared to conquer the distance, whether it’s your first marathon or you’re aiming for a personal best. The plan is tailored to your goals and current ability, it uses a running formula based on your pace to calculate your unique training paces for each type of run. This comprehensive programme focuses on building mileage, strength, endurance and speed, and includes strength workouts as well as essential warm-up and cool-down routines. The weekly routine is packed with everything you need to achieve your targets and can be easily adjusted to fit your lifestyle by syncing and customising your calendar as needed. With this plan, you’ll receive complete guidance to maximise your results and stay injury free.

What’s Included in Your 12 - 16 Week Training Plan:  

A 16 to 20 week training programme tailored to your goals and current ability, using a running formula based on your pace to calculate your unique training paces for each type of run. The programme includes a weekly routine packed with everything you need to achieve your marathon targets, which you can easily adjust to fit your lifestyle by syncing and customising your calendar as needed.

• The plan gradually increases your weekly mileage, building the speed and endurance necessary for the big (26.2) marathon distance, ensuring you’re ready for the demands on race day.  

• Quality running workouts designed to build running strength, boost speed, increase endurance and improve overall running efficiency, helping you perform at your best throughout the marathon. 

• Specialised video warm-up and cool-down routines are integrated into your training calendar, allowing you to follow along and prepare your body for each run. These routines enhance performance and reduce the risk of injury.

• Targeted video strength sessions are scheduled in your calendar on specific days to align with your running plan. These sessions are designed to build speed, power, and endurance, while also improving recovery to keep you strong and injury free.

• A fully interactive training calendar that seamlessly syncs with your smart watch, automatically loading your workouts and keeping you on pace with alerts and more. Simply click start, run, and follow the plan. Track your progress and make adjustments effortlessly using the app.

Getting Started:  

After signing up, you’ll be invited to complete an athlete survey. Please provide as much detail as possible so we can tailor your programme to your specific needs.  

Be sure to include:  

• Your preferred training duration (16, 18 or 20 weeks) and race date. 
• Your desired training start date and race date.  
• Any days you need completely off each week.  
• Preferred days for your weekly workouts and long runs, as these sessions will be more time consuming.  
• Detailed information on your training history and past weekly volume, even if you’re starting from scratch.
• Your email address, so I can reach out with any follow up questions before you get started.  

The Run Stark Marathon Training Plan is your ultimate guide to conquering the half marathon distance. With personalised training, expert guidance, and a focus on building mileage, strength, and speed, you’ll be fully prepared to achieve your best race performance yet!