Program Descriptions

Couch to 5k - Beginner

8-Week Program - Goal: Transition safely into running and complete a 5K. Weekly Structure: 3 Running Days: Walk/run intervals to build endurance. 2 Strength Days: Focus on core stability and overall strength. 2 Rest/Recovery Days: Ensure proper recovery. Key Components: 80/20 method Dynamic stretching Walk/run intervals Gradual progression Speed work Injury prevention Outcome: A balanced, enjoyable, and successful journey to completing a 5K

Couch to Marathon - Beginner

18-Week Program - Goal: Complete your first marathon safely and confidently. Weekly Structure: 3-4 Running Days: Easy runs, tempo runs, intervals, and long runs. 2 Strength Days: Build endurance and strength. Rest/Recovery Days: Ensure balanced progression. Phases: Foundation Building Endurance Peak Training Taper and Recovery Key Components: 80/20 method Proper fueling and hydration Listening to your body Gradual progression Outcome: Safely and confidently cross the marathon finish line.