Official Training Plans

For beginning, intermediate and experienced runners.

Just click your preference and download your PDF!

Training Plan Instructions

These training plans incorporate runs in different “training zones,” as well as cross training workouts.

Here are the guidelines for each:

Heart Rate Training Zones:

Zone 1 = 45%-55% of Maximum Heart Rate (Recovery Pace)

Zone 2 = 60% - 70% of Maximum Heart Rate (10K Pace)

Zone 3 = 75% - 80% of Maximum Heart Rate (5K Pace)

Cross Training Information:

This training plan includes cross training. This is to help prevent injuries, as well as improve your running.

We’ve recommended incorporating “HIIT” training as a part of this plan to increase endurance and stamina. HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

*For upper/lower/total body/core workouts, you can take classes, hire a trainer, or find great workouts online!

Feel free to contact rachel[at]runthebluegrass[dot]org if you want/need more information!