Conscious Training Plans for Optimal Race Performance

5K, 10K, Half Marathon and Marathon Training Plans You Can Believe In

lisaRunningProfileHi Conscious Running Friend,

Does this sound familiar?

You’ve been consistent in your training and just aren’t getting the race results you want?

Day after day, you put your miles in, yet personal bests continue to elude you.

I hear you! It’s frustrating! You are not alone.

Knowing which workouts to run and when to run them is something every runner is faced with no matter how fast they are, how old they are or what their experience level is!

But with all of the information out there, it can be hard to know what to do.

What should you run? What pace should you run it at? How much rest should you take? Should you introduce speed work at this point in your training at all?

A training plan can answer all these questions.

It was by following a training plan that I was able to run a 2:43 marathon (just shy of my goal of 2:42) and a 1:16 half marathon.

A properly constructed plan plan can take you from where you are to where you want to go! This is exactly what I tell the runners I coach.

When Jesse came to me at weighing 244 pounds and wanted to run under six hours in in his fifth marathon and lose weight along the way, the first thing I thing I told him to do was get a plan. Not only was Jesse able to reach his goal, he felt good while doing it.

This is why I am such a believer in training plans. Not only have they worked for me, they’ve worked for the many runners I coach, many of them over 50 years old.

Introducing… Conscious Training Plans for Optimal Race Performance….

You don’t have to manAndWomanRunningstumble around wondering whether you’re running too fast, too slow, too much or too little. Based on science and truth, Conscious Training Plans for Optimal Performance are designed to help you gradually build running fitness so that you can safely reach your running goals.

Each plan consists of training phases specifically designed for your level and the race distance you will be competing in.

It doesn’t matter if you’re training for your first 5k or you’ve been running marathons for decades, Conscious Training Plans for Optimal Performance will give you the best chance to perform well in your goal race and in races that precede it.

And because you are unique, all plans come with instructions on how to adapt them to YOU!

How a Conscious Plan is Different…

Honestly, I know there are lots of plans that you can download on the internet or rip out of a magazine for free. But just because you can, doesn’t mean you should.

The problem with a lot of these plans is they are not based on sound training principles and practically all of them provide little to no instruction on how to customize the plan to YOU.

In addition to this, they miss many of the ancillary components, such as how to warm-up properly, calculate your training paces and recover quickly to get the most out of your workouts, that are important for training and race performance.

This is where Conscious Training Plans for Optimal Performance really stand out. Conscious Training Plans for Optimal Performance are more than plans, they are a comprehensive training experience.

But, You Don’t Just Have to Take My Word for It…

“Just wanted to send a quick note and tell you that I hit another PR this past weekend in the Philadelphia Marathon. Incredible course, great city and people, and cool weather. I trained utilizing the same exercises that you had prescribed to me the prior year, and I experienced NO INJURIES! Ironically, I did not expect to PR and my goal was to simply have fun and finish. Not bad for a Clydesdale runner, huh? 🙂 Thanks again for all your help, advice, and ear over the past couple of years. It means a lot.”
Jesse O. - Age 38

“I been anticipating a good update for you. Just finished the first day on upper body segment and doing some of the additionals. OK, just letting you know that you are awesome! I ran a 10K this weekend, Vulcan Run in Birmingham. My legs and body felt great the whole time and I was able to run freely and hard and really enjoyed it. I’m gonna post a plug on your website. This same race last year was my first 10K, my pace in it was 9:43; 58th in my age group and 770 overall. This years result, 7:52 pace, 14th in my age group and 211 overall. My goal now is to break the top 10 somewhere. I’m sticking with it. Thank you for everything.”

Frank Barry

“You gave me a PR this year and also a record distance for the year. All that despite muscle injuries. You not only saved my season, you influenced my training and helped me to a 4:23 marathon PR.”

Michel Dion - Age 44

All Plans $17.95

5K Training Plans

5K Finisher Plan

You are ready for this program if you’ve never run before or walk or run 1-3 miles a few times a week and want to run a 5k.

  • Program length: 10 weeks
  • Begins at 17 miles per week
  • Peaks at 24 miles per week
  • 4 scheduled runs per week
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • 5K Goals: Suitable for beginning runners who want to run their first 5k

Get the Plan

5K: Under 45 Minutes

You are ready for this program if you have run a few 5kshave a solid foundation of at least 2 months of consistent running (at least 15 miles per week), and are able to complete a 5 mile run.

  • Program length: 12 weeks
  • Begins at 17 miles per week
  • Peaks at 24 miles per week
  • 4 scheduled runs per week
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • 5K Goals: Suitable for those who want to run under a 45:00 or 40:00 5k 

    Get the Plan

5K: Under 30 Minutes

You are ready for this program if you have run a few 5kshave a solid foundation of at least 2 months of consistent running (at least 20 miles per week), and are able to complete a 5 mile run.

  • Program length: 16 weeks
  • Begins at 30 miles per week
  • Peaks at 40-45 miles per week
  • 5 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • 5K Goals: Suitable for those who want to run under a 35:00 or 30:00 5k 

Get the Plan

5K: Under 20 Minutes

You are ready for this program if you have been running for yearshave a solid foundation of at least 2 months of consistent running (at least 35 miles per week), and are able to complete a 7 mile run.

  • Program length: 12 weeks
  • Begins at 40 miles per week
  • Peaks at 53 miles per week
  • 6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • 5K Goals: Suitable for those who want to run under a 25:00 or 20:00 5k

Get the Plan

10K Training Plans

10K Finisher Plan

You are ready for this program if you have a solid foundation of at least 2 months of consistent running of about 10-12 miles per week and are able to complete a 3 mile run. 

  • Program length: 16 weeks
  • Begins at 25 miles per week
  • Peaks around 40 miles per week
  • 5-6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • 10K Goal: Under 55:00

Get the Plan

10K: Under 55:00

You are ready for this program if you have run at least one 10k, have a solid foundation of at least 2 months of consistent running of about 15-20 miles per week, and are able to complete a 5 mile run. *Same as half marathon training.

  • Program length: 16 weeks
  • Begins at 25 miles per week
  • Peaks around 40 miles per week
  • 5-6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • 10K Goal: Under 55:00

Get the Plan

10K: Under 45:00

You are ready for this program if you have run a few 10kshave a solid foundation of 2-3 months of consistent running of at least 35 miles per week, and are able to complete a 7 mile run*Same as half marathon training.

  • Program length: 16 weeks
  • Begins at 30 miles per week
  • Peaks at 45-50 miles per week
  • 5 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • 10K Goal: Under 45:00

Get the Plan

10K: Under 40:00

You are ready for this program if you’ve been running for a few years, have a solid foundation of at least 3 months of consistent running (35 miles per week), and are able to complete a 7 mile run. *Same as half marathon training.

  • Program length: 16 weeks
  • Begins at 36 miles per week
  • Peaks at 65 miles per week
  • 6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • 10K Goal: Under 40:00

Get the Plan

Half Marathon Plans

Half Marathon Finisher Plan

You are ready for this program if you are new to running and have been covering at least 3-4 miles comfortably 3-4 times per week for at least 3 months.

  • Program length: 16 weeks
  • Begins at 25 miles per week
  • Peaks at 40 miles per week
  • 5-6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • Half Marathon Goal: 2:00:00

Get the Plan

Half Marathon: Under 2:00:00

You are ready for this program if you have run at least one half marathon, have a solid foundation of at least 2 months of consistent running (30 or more miles per week), are able to complete a 7 mile run and have run a 1ok around 55:00.

  • Program length: 16 weeks
  • Begins at 25 miles per week
  • Peaks at 40 miles per week
  • 5-6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • Half Marathon Goal: 2:00:00

Get the Plan

Half Marathon: Under 1:40:00

You are ready for this program if you have run at least one half marathon, have a solid foundation of at least 2 months of consistent running of about 30 or more miles per week, are able to complete a 7 mile run and have run a 1ok around 45:00.

  • Program length: 16 weeks
  • Begins at 25 miles per week
  • Peaks at 40-45 miles per week
  • 5 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • Half Marathon Goal: 1:40:00

Get the Plan

Half Marathon: Under 1:20:00

You are ready for this program if you have run at least one half marathon, have a solid foundation of at least 2 months of consistent running of about 35 or more miles per week, are able to complete a 7 mile run and can have run a 1ok around 40:00.

  • Program length: 16 weeks
  • Begins at 36 miles per week
  • Peaks at 65 miles per week
  • 6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • Half Marathon Goal: Under 1:20:00

Get the Plan

Marathon Plans

Marathon Finisher Plan
  • Program length: 24 weeks
  • Begins at 25miles per week
  • Peaks at 55 miles per week
  • 5-6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • Marathon Goal: Under 3:30:00
Marathon: Under 4:00:00

You are ready to begin this program if you have run at least one marathon, have a solid foundation of at least 2 months of consistent running of about 15-20 miles per week, are able to complete a 7 mile run and have run a half marathon in 1:55:00.

  • Program length: 24 weeks
  • Begins at 22 miles per week
  • Peaks at 40 miles per week
  • 4-5 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • Marathon Goal: 4:00:00

Get the Plan

Marathon: Under 3:30:00

You are ready to begin this program if you have run at least one marathon, have a solid foundation of at least 3 months of consistent running of about 20-25 or more miles per week, are able to complete a 7 mile run and have run a half marathon in 1:40:00.

  • Program length: 24 weeks
  • Begins at 25miles per week
  • Peaks at 55 miles per week
  • 5-6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • Marathon Goal: Under 3:30:00

Get the Plan

Marathon: Under 3:15:00

You are ready to begin this program if you have run at least one marathon, have a solid foundation of at least 3 months of consistent running of about 25-30 or more miles per week, are able to complete a 7 mile run and have run a half marathon in 1:35:00.

  • Program length: 24 weeks
  • Begins at 25 miles per week
  • Peaks at 55 miles per week
  • 5-6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • Marathon Goal: 3:15:00

Get the Plan

Marathon: Under 3:00:00

You are ready to begin this program if you have run at least one marathon, have a solid foundation of at least 3 months of consistent running of about 35 or more miles per week, are able to complete a 10 mile run and have run a half marathon in 1:25:00.

  • Program length: 24 weeks
  • Begins at 40 miles per week
  • Peaks at 70 miles per week
  • 6 scheduled runs per week
  • Tempo, Speed Work, Long Runs Included
  • Cross training included
  • Strength work included
  • Flexibility to customize plan to you and your schedule
  • Workout instructions and more…
  • Marathon Goal: Under 3:00:00

Get the Plan

All Plans Come With…

  • Workouts targeted to your specific level
  • Detailed explanation of ALL workouts
  • Dynamic warmup for glute activation and flexibility
  • 10 week base mileage building program
  • Instructions on how to adapt the training plan to YOU
  • Workout logs to track your progress
  • Charts and calculators (including training pace calculator)
  • Strength training and core routines
  • Race tactics and mental strategies
  • How to calculate your training paces
  • How to run with proper form
  • How to boost your performance
  • How to have your best race
  • How to return to running after time off
  • What and when to eat the day of your race
  • Race strategies
  • How to temper pre-race nerves.
  • How to recover after your race
  • Much more…..

My Guarantee

And because I want to make this decision risk free for you, I’ll give you 100% of your money back if you don’t see results. Just reach out to me and let me know. And you can keep the plan too. Consider it my gift to you. 🙂

A Training Experience You Can Believe In (made with TRUTH)!