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Beginners

12-Week Training Program

More Than Just a Couch to 5K Plan.

This Program Includes:

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A Comprehensive, Step-by-Step Training Guide

This is a structured, 12-week training program with a variety of weekly workouts designed to build the endurance you need to run long-distance, plus, the strength, stability, and flexibility you need to run well and stay injury-free.

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Strength Training & Flexibility Workouts

Strength training is an important part of this program. Together with the weekly running workouts, you’ll get two at-home strength workouts and an additional stretching workout. There are over 100 running-specific exercises with detailed video tutorials in our library.

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Educational Resources & Community Support

Learn more about running, strength training, race preparation, and injury prevention. As a member, you’ll also connect with our thriving community of industry experts and like-minded runners where you’ll find support and encouragement.

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Price

$5.99/week (USD)

Charged weekly after free trial. Cancel anytime.

Program Details

This program is perfect for anyone who wants to learn to run long-distance and stay injury-free. 

There’s no doubt that running does wonders for your health and wellbeing. It’s proven to improve heart health, reduce chronic disease, improve mental health and increase life expectancy. But, it also doesn’t come without risks. Running is a demanding and stressful sport that puts a lot of repetitive strain on your joints, tendons, muscles, and ligaments. If your body isn’t prepared to handle this stress, it can quickly break down and get injured.

Injuries are very common among runners and new runners, in particular, have a very high risk of getting injured in their first year of training. However, injuries are not inevitable and are usually the result of bad training – doing too much too soon, not strength training enough, and/or not resting enough.

The key to staying injury-free as a runner is training smart. You need a carefully developed, balanced training plan; one that not only improves your endurance and speed but also strengthens your body and builds resilience. The reality is, it’s not enough to just run if you want to be a successful and injury-free runner. 

This program gives you a structured, step-by-step training plan with week-by-week running workouts as well as strengthening and stretching exercises to help you become a strong, resilient runner. You can work through the program at your own pace and track your progress in your personalized program dashboard. Plus, learn exercise and training techniques from our comprehensive video libraries. 

Start Your Free 7-Day Trial

Register to start training today!

*Credit card charged after 7-day free trial. Cancel anytime.

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