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13.1 BEGINNER - 18 Week Plan

Author

Cliff Latham

All plans by this Coach

Length

18 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
31mi 12mi
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Workouts Per Week Weekly Average Longest Workout
31mi 12mi
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Cliff Latham

Pure Running

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

Sample Day 1

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 3

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 4

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 5

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 6

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 8

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 10

5mi
EASY - 5 mile Run

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

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