5KM-Marathon Running Programs, By An Olympian, All Levels

You'll get training plans, strength and mobility plans, guides about nutrition, recovery, mental preparation, and more.

Created by: John Heymans
Running Coach

What Will I Learn?

• Run a new personal best time or just have fun with running, with a running plan crafted by one of world's best runners (top 20 World Ranking).
• For each training, its purpose (in the context of the overall training plan) and additional guidelines are added. So every day you know what you're working on.
• A strength program for 3 different levels. These exercices will make you more explosive, improve your running economy & coordination, and prevent injuries.
• A mobility routine, which is more useful for runners than static stretching. The focus lies on three main areas: the lower back, the hips, and the ankles.
• A guide on what to eat before, during, and after training.
• A guide on how to recover properly from training. It includes an overview of effective recovery methods.
• A guide on how to prepare mentally for tough workouts or a race. The mental contributes more than 50% of the running performance.
• A guide on what to do during the week leading up to a race.

Requirements

• No pre-requirements.

Target audience

• Runners of all levels who want to run a new personal best or just have fun running.