Free Run Training Plans
PLEASE NOTE: These training plans are not for everyone. Some of them are intense and should be used with caution. If at any time during these programs you feel that you are exercising beyond your ability, please stop and consult a physician. I cannot make any guarantees regarding these programs.
8 Weeks to your Fastest 5K (using P90X and One on One with Tony Horton):
Following my first round of P90X, I realized that the Plyometrics, core work, and leg work had helped me to actually get faster at running despite the fact that I ran very little during the 90 days. I used this program following my first round of P90X and it worked quite well (I took my 5K time on a hilly course from 22:00 to 21:10) despite the fact that I was unable to follow the plan 100% due to some travel and other time restrictions.
If you are not a P90X type, you can still benefit from this program by replacing the P90X stuff with regular strength training of a similar type but I believe this program works the best with P90X workouts as written.
Download Plan in Excel format here
Download Plan in PDF format here
Other Free Training Options for Runners
Really want to ramp up your training? How about joining one of my challenge groups where you will join a small group of people to keep you accountable? You will get a free training plan and you will get to pick the distance you are training for!