Download a Run Training Plan

Strides for Strength's run training plans are designed to help you prepare for your upcoming race with confidence and precision. Tailored to your experience level and race goals, these plans provide a structured, step-by-step approach to building endurance, increasing speed, and optimizing your performance on race day. Our training plans ensure you're fully physically and mentally prepared to achieve your best possible results and cross the finish line strong.

5K & 10K Running Plans

12-Week 5K Beginner Run Plan

This template is perfect for the person that is just getting into running or is coming back after an extended period off

3 runs/week
Start with walk/run-gradually increase until running non-stop
6 page athlete need to know doc included!
Spreadsheet tracker/journal

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12-Week 5k Intermediate Run Plan

This template is perfect for someone who has run a 5k recently and is looking to improve their time. You should be able to run at least 3 miles before starting

4 runs/week
1-2 days/week of speed work
6 page athlete need to know doc included!
Spreadsheet tracker/journal

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12-Week 10K Beginner Run Plan

This template is perfect for the person that is just getting into running or is coming back after an extended period off

4 runs/week
Start with walk/run-gradually increase until running non-stop
6 page athlete need to know doc included!
Spreadsheet tracker/journal

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12-Week 10K Intermediate Run Plan

This template is perfect for someone who has run a 10k recently and is looking to improve their time. You should be able to run at least 3 miles before starting

4 runs/week
1 day/week of speed work
6 page athlete need to know doc included!
Spreadsheet tracker/journal

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Half Marathon & Marathon Running Plans

14-Week Half Marathon Beginner Run Plan

This template is perfect for the person that has just signed up for their first ever half marathon! Maybe it's your first time dipping your toe into longer distance or you ran a half marathon years ago, this is the template for you! You should be able to run at least 3 miles before starting.

4 runs/week
Ease you in to speed work every other week
6 page athlete need to know doc included!
Spreadsheet tracker/journal

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14-Week Half Marathon Intermediate Run Plan

This template is perfect for the person that is looking to improve their half marathon time! Ideally you have run a half marathon and want to see how fast you can get. You should be able to run at least 4 miles before starting

4 runs/week
1-2 days/week of speed work
6 page athlete need to know doc included!
Spreadsheet tracker/journal

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18-Week Marathon Beginner Run Plan

This template is perfect for the person that has ran a 10k or even a half marathon and is ready to tackle a FULL 26.2 MILES! LET'S GO! You should be able to run at least 6 miles before starting.

4 runs/week
Speed work every other week
6 page athlete need to know doc included!
Spreadsheet tracker/journal

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18-Week Marathon Intermediate Run Plan

This template is perfect for the person that has ran a full marathon before and is looking to improve their time. This plan really focus on a lot of speed work to help you really unlock your full potential! You should be able to run at least 6 miles before starting

5 runs/week
1-2 days/week of speed work
6 page athlete need to know doc included!
Spreadsheet tracker/journal

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Frequently Asked Questions

What can I expect us to work on together?

You can expect someone in your corner to cheer you on every step of the way. Someone to push you to a place that you may have been intimidated to go to in the past. Someone to help connect you to other runners and a community to help build you up.
How do I know if I can benefit from 1-1 Coaching?

→ You want someone that will help you tap into those goals that seem out of reach or maybe even create goals that you have never thought of before. → You want a way to work with somebody (and a community) to support + push you to the next level, an outlet in your life that WORKS with your busy schedule, that helps radiates so much joy while simultaneously requiring you to get out of your comfort zone, consistently, where you then crave the future version of yourself that you are working on becoming every single day- not just physically, but mentally breaking through all barriers and limits you once put on yourself. → You want to find a training plan that MEETS you where you are at but pushes you to the next level and helps you develop PERSONALIZED goals/milestones.
What is your cancellation policy?

We need a 30 day written notice if you plan to cancel your 1:1 coaching. If you experience an injury we are happy to freeze your plan at any point with a doctors note.
Do you allow refunds on templates?

Unfortunately no, we do not offer refunds on our templates.
How many sessions will I need?

Online coaching is an ongoing process. We want you to reach your goals while keeping you injury-free and avoiding burnout. Our job is to find that fine line and ride it.
Do you allow refunds on templates?

Unfortunately no, we do not offer refunds on our templates.
How do I know which training plan to choose: beginner vs. intermediate?

Each training plan comes with clear descriptions to help you choose the right one. → If you're new to running, getting back into it after a long break, or want to build a solid foundation, the beginner plan is for you. It focuses on gradually increasing endurance, building confidence, and avoiding injury. → If you've been running consistently, have experience with races, and want to push your limits or achieve specific goals like improving pace, the intermediate plan will offer a more challenging structure to help you progress.
How do I know whether to choose a training plan or 1:1 coaching?

→ A training plan is ideal if you're self-motivated, prefer to work independently, and just need a clear roadmap to follow. It's perfect for those who can stick to a schedule on their own and don’t require personalized feedback along the way. → On the other hand, if you're looking for accountability, real-time adjustments, or expert advice tailored specifically to your progress and challenges, 1:1 coaching would be a better fit. → With coaching, you get personalized support to help you stay on track and reach your goals more effectively.
What do I need to get started?

→ To get started, all you really need is access to a road or treadmill. No need for fancy gear or expensive equipment. → Keep it simple—lace up any pair of comfortable running shoes you already own, and you’re ready to go. → The focus should be on building consistency, not what gear you have. You can always upgrade later if needed, but to begin, the basics are enough!