3 or 4 Day Program - $19.95

The 3-or-4-Day training program is geared toward both time-constrained runners and triathletes (who must also juggle training for swimming and cycling). Your program offers three foundational running workouts per week, plus one additional day of running or cross training (your option). Your program prepares you to race distances from 5K to the half marathon, and it includes separate taper schedules so that you can race at any point in your 12-week calendar—then simply return to your program exactly where you left off.


  • Whole-body fitness
  • Race fitness for all events from 5K-Half Marathon
  • Muscle & connective tissue strength
  • Cardiovascular system capacity
  • Energy system capacity
  • Nervous system efficiency


  • 12-week training schedule
  • Built-in increases in mileage (if requested)
  • Incremental pace adjustments (on separate sheet)
  • Projected race paces from 400m to Marathon
  • Training paces for all length/effort intervals
  • Training for the triathlon
  • Under time stress
  • Currently training 2-4 days per week
  • Capable of running 15+ miles per week