A few of the following program examples are based on time for those of you who wish to run distances with specific goal times in mind.
Most programs come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. The examples below illustrate 1-day only.
| Jogging | |
|---|---|
| Week 5, Day 5 | Time (minutes) |
| Warmup Exercises | |
| Lunge Stretch | 5 |
| Slow Lunge Walk | 4 |
| Light Stretch | 4 – 8 |
| Core Exercises | |
| 2-3 mile easy running | 9 – 10 minute miles or, choose pace |
| Warmdown Exercises | |
| Walk (moderate pace) | 8 |
| Light Stretching | 5-10 |
| 5K Run (based on 21 min time) | Time (minutes) |
| Week 3, Day 1 | |
| Warmup Exercises | |
| 75 crunch situps | |
| Skips | 2 |
| Jump Squats (unweighted) | 4 |
| Core Exercises | |
| 4 miles (easy run) | 8.5 min miles |
| 220 yd sprints (10 sets), rest 90 sec per set | 45 seconds max allowed per sprint |
| Warmdown Exercises | |
| Walk (moderate pace) | 8 |
| Light Stretching | 4 |
| 10K Run (based on 42 minute time completion) | |
| Week 2, Days 1-7 | |
| Warmup Exercises | |
| 100 crunch situps | |
| Body Squats (uw) | 4 sets of 8 |
| Front Lunge Stretch | 5 (each leg) |
| Core Exercises | |
| Day 1, 9 miles | 8.3 minute/mile |
| Day 2, 110 yd sprints, 20 sets | 18 seconds max time/sprint |
| Day 3, 4 miles | 8.2 minute/mile |
| Day 4, 220 yd sprint, 12 sets | 45 seconds max time/sprint |
| Day 5, 6 miles | 8.2 minute/mile |
| Day 6, 10 miles | 8.5 minute/mile |
| Day 7 | Rest |
| Warmdown Exercises | |
| Walk (moderate pace) | 10 |
| Light Stretching | 6 |
| Marathon (Advanced, based on 3 hr completion) | |
| Week 8, Days 1-7 | |
| Skips | 3 |
| Bounds | 2 |
| Lunge Walk | 4 |
| Core Exercises | |
| Day 1, 15 miles | 8.5/mile |
| Day 2, 880 yd sprints (10 sets) | 3 minute max/sprint |
| Day 3, 3×1 mile (walk 660 between each for rest) | 6.5 min/mile |
| Day 4 | Rest |
| Day 5, 4 miles | 8 min/mile |
| Day 6, 3 miles | 7 min/mile |
| Day 7, 12 miles | 8.5 to 9 min/mile |
| Warmdown Exercises | |
| Light jog | 6 |
| Walk (moderate pace) | 10 |