13.1 BEGINNER - 18 Week Plan

Training Load By Week
Training Load By Week
Sample Day 2
3mi
EASY - 3 mile Run

Do this at your easy run pace found at https://www.dropbox.com/s/a1dwl2js88oja03/Paces%20%281%29.xlsx?dl=0 Log in results when you are done.

Sample Day 4
2mi
EASY - 2 mile Run

Smooth and steady. This is done at your Easy pace. Try not to walk during this run once...

Sample Day 5
3mi
EASY - 3 mile Run

Do this at your easy run pace found at https://www.dropbox.com/s/a1dwl2js88oja03/Paces%20%281%29.xlsx?dl=0 Log in results when you are done.

Sample Day 6
5mi
EASY - 5 mile Run

Smooth and steady. This is done at your Easy pace. Try not to walk during this run once...

Sample Day 7
3mi
EASY - 3 mile Run

Do this at your easy run pace found at https://www.dropbox.com/s/a1dwl2js88oja03/Paces%20%281%29.xlsx?dl=0 Log in results when you are done.

Sample Day 9
3mi
EASY - 3 mile Run

Run this at your EASY run pace. Make sure the first mile is slow and now begin to work the last mile a little harder. Upload your results and comment below about the workout.

Sample Day 11
5mi
EASY - 5 mile Run

Smooth and steady. This is done at your Easy pace. Try not to walk during this run once...

Cliff Latham
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Pure Running

I coach beginning and intermediate runners to finish their first or fastest 5K, 13.1 or full marathon.