There are training plans for every level! Levels are described as rookies, prospects, contenders and competitors. Check out these descriptions to see where you fit in.

ROOKIES: I have some running under my belt and now I’m seeking guidance to target a time goal for a specific distance. I am committed to training 3 to 4 times per week.

PROSPECTS: I am a running enthusiast with some experience following structured training. I’m interested in upping my game with a new approach. I can train 4 to 5 times per week.

CONTENDERS: I am an avid runner having done several races looking to get serious and push my limits to hit new personal best times. I have no problem training 5 to 6 times per week.

COMPETITORS: I am an experience competitor ready to take my running to the next level by running targeted workouts and higher volumes. I am dedicated to training 6 to 7 times per week.

Email me! If you are at a unique level, want different training frequencies, intensities or durations I will help! info@coachste.com

The runs outlined next to Week 1 runs & Peak week are the shortest and longest runs of those weeks.

Example: Rookie 5km

Week 1 runs: 20:00 to 35:00

The shortest run in week 1 is 20:00 and the longest is 35:00

Peak week: 32:30 to 52:30

The shortest run in peak week is 32:30 and the longest is 52:30

No! All other tools you'll need to access the plans are complimentary.

Yes! One purchased, you will be asked to input a recent race time to predict your current fitness level. You'll also input you goal time for the plan distance you purchased. The assigned pace ranged in your plan will plan will progress toward your goal from week to week.

All plans also have modifiable calendars so you can drag and drop training sessions from one day to the next to fit your schedule day to day from week to week.

Yes! You decide when to kick things off.

I have 8 to 18 week plans for 5ks, 10ks, 1/2 Marathons and Full Marathons. There are plans for each distance conducive to rookies, prospects, contenders and competitors!

Training plans are one-time purchases developed scientifically and mathematically based on your inputs using my proven training philosophies. Coaching is where you have access to me 24/7 for guidance throughout the duration of your subscription. Together we'll set objectives, overcome obstacles and work towards your goals together.

Training plans and coaching are powered by Final Surge! There, you can view your entire plan, watch cross-training demo videos, adjust your scheduled training sessions and sync your watch to receive the assigned workouts directly.

I have 8 to 20 week plans for 5ks, 10ks, 1/2 Marathons and Full Marathons. There are plans for each distance conducive to rookies, prospects, contenders and competitors!

None! But an activity tracking watch, shoes & clothes are recommended.

Sure! If your treadmill can incline to mimic hill running than you are all set.

There are key workouts built in to each plan that repeat themselves as your training progresses. You will see them described as "benchmark" workouts. Use these sessions to gauge your improvement.

Yes! There are plans available from 2 to 7 runs per week so they can integrate into life, other activities and commitments.

Yes! Extensive cross-training is a feature of these plans. Each includes cross-training build in to the schedule accompanied by demonstrational videos for everything. You'll get run strength, drills, warmups & recoveries according to your level.

Yes! Depending on the level of plan you select, the taper is applied accordingly. This will take place in the final 2 to 3 weeks of your plan.

Yes it is! Workouts are assigned in Final Surge which pushes training sessions to your watch.