Training Programs
Complete Running Programs offers training programs for athletes of all abilities for the 5k to the marathon. These self guided programs have proven successful for beginners to experienced runners alike.
Programs come with detailed instructions for how to customize the program to your running paces and heart rate training zones using CRP’s custom performance prediction calculator.
Review a sample of the instructions included with each training program here - training program instructions.
To find the program that is right for you read the program description’s below and select the program that matches your goals, experience and abilities best.
After completing payment for a program through the secure servers with pay pal you will be sent back to one of our web pages where your newly purchased training program will immediately download and you can get started with your training.
Not sure what program is right for you? Contact Coach Coster.
Training programs offered:
1. 5K # 1 -
For the runner who can run 12-15 miles a week, this training program prepares you to race your first 5k after 12 weeks of training.
Price: $35.00 - To purchase click the ‘buy now’ link directly below.
2. 5K # 2 -
Designed for runners with 6 months to 1 year of experience and the ability to run 3-4 times a week with some vigorous training. This 12-week plan will help you improve performance in the 5k and build strength for longer distances.
Price: $35.00 - To purchase click the ‘buy now’ link directly below.
3. 5K # 3 -
For the runner who has 1-2 years of experience and averaged 20 miles per week for the last 4 weeks. This 12-week schedule includes 4-5 runs per week with threshold running and speed work to improve endurance and performance in the 5k.
Price: $35.00 - To purchase click the ‘buy now’ link directly below.
5. 10K # 1 -
For the individual presently runnning 10-12 miles a week, this 12-week program will give you the proper mileage to help you feel good about the 10k distance.
Price: $35.00 - To purchase click the ‘buy now’ link directly below.
6. 10K # 2 -
For the runner averaging 15-20 miles a week, this program is designed to help you race your first 10k after 12 weeks of training.
7. 10K # 3 -
For the runner who has 2 years of experience and currently runs approximately 25 miles per week. This 12-week schedule includes 5 runs per week with threshold running and speed work to improve performance.
8. 10K # 4 -
Designed for the competitive runner with 2-3 years of experience and an average of 30 miles per week for the last 4 weeks. This 12-week program involves 6 days of training including track workouts, tempo runs and hills sessions.
9. Half Marathon# 1 -
For the individual who has been running at least 6 months, has participated in a 5k or 10k race, and has averaged 15+ miles a week for the last 4 weeks. This 12-week program will give you the proper mileage to help you complete the 13.1 mile distance comfortably and enjoyably.
10. Half Marathon # 2 -
Designed for the runner who is currently training 3-4 days per week and has averaged 20 miles per week for the last 4 weeks. This 12-week plan includes a variety of vigorous training, hill workouts and tempo runs to help individuals hit a ½ marathon time goal.
11. Half Marathon # 3 -
Designed for the runner who is currently training 3-4 days per week and has averaged 20 miles per week for the last 4 weeks. This 12-week plan includes a variety of vigorous training, hill workouts and tempo runs to help individuals hit a ½ marathon time goal.
12. Half Marathon # 4 -
Designed for the individual who has been running and competing more than 2 years and has averaged 30+ miles a week for the last 4 weeks. This 12-week program emphasizes speed work, tempo runs and longer distances to help you compete at a higher level.
13. Marathon # 1 -
For the individual with at least a year of experience, this 28-week program is designed for the runner who has averaged 15 miles per week for the last 4 weeks and has time to run up to 40 miles per week. This schedule will help you finish a marathon comfortably.
14. Marathon # 2 -
Designed for the runner with at least 1 year of experience and who has averaged 20+ miles per week for the last 4 weeks. This 24-week schedule includes 4+ days of training and up to 45 miles per week. This program is for individuals looking to improve their performance in the marathon.
15. Marathon # 3 -
For the runner who has more than 2 years of experience, has completed at least 1 marathon and has averaged 25+ miles a week for the last 4 weeks. This 25-week schedule emphasizes speed work and longer runs culminating in a high of 50 miles per week to enable you to run a faster marathon.
16. Marathon # 4 -
For the runner who has more than 2 years of experience, has completed at least 1 marathon and has averaged 35+ miles a week for the last 4 weeks. This 25-week schedule emphasizes speed work and longer runs culiminating in a high of 55 miles a week to enable you to improve your performance in the marathon.
Custom Training Programs -
Don’t see the program your looking for? Complete Running Programs provides custom training programs for a variety of events and abilities. More information on these at Personal Coaching and Custom Training Programs.
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