7 Day Program - $19.95

The 7-Day training program is perfect for athletes who view running as a lifestyle. If your goal is maximum fitness and performance improvement, the 7-Day program is your best bet. 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
  • Currently training 5-7 days per week
  • Capable of running 30+ miles per week