For anyone considering entering a race in 2023 or beyond.
Thinking about doing your first 70.3 race? With this free beginner half ironman training plan, you’ll cross that finish line successfully!
Ready to dip your toes into the ultramarathon world? A 50K - or 31 miles - is the perfect place to start. Those extra 4.8 miles beyond the traditional marathon distance are just long enough
Here are 7 must-know tips for walking a marathon. Plus a 12 week marathon walking training plan to set you up for success!
Training for a ride but can't find the time to ride? Here's a simple training plan that might do the trick.
This 6 week 10K training plan is an excellent option for runners who have built up some good mileage but want to work on speed and conquering the 10K race!
There’s no doubt that strength training workouts for runners can help you become a stronger and faster runner
Want to improve your running speed? Learn how to run faster, build strength and how to run a mile faster in just 4 weeks with this easy-to-follow training plan. Learn how to run faster tips that work!
Aiming for 100 miles—with guidance from elite cyclist Jens Voigt? Here’s what to do each day for the next two months.
If you're considering walking a marathon, here are the most important things you need to know about training and preparation before you tackle 26.2 miles!
Start your training for hiking a longer distance hike with this six week hiking training plan. Focus on strength training, core, flexibility, and balance.
Being able to run a 5k in under 25 minutes is a goal for many runners who are wanting to achieve their next PB or improve their race times.
Thinking about training for your first ultramarathon? With this free beginner 50K training plan, you’ll be able to tackle that challenge!
Complete bike training plan for new cyclists, based on principles of rest, moderation, consistency, progressive overload & interval training
Try any of the 12 best cross training workouts for runners to build strength, endurance and stay motivated during training.
Are you ready to elevate your hiking game and conquer the great outdoors with newfound strength and endurance? Our 30-Day Hiking Training Plan at AspireForAdventure.com is designed to help both novices and seasoned trailblazers achieve peak hiking performance. This comprehensive guide will transform your hiking experience, one step at a time.
Our 8 Week Half Marathon Training Plan is for experienced or intermediate level runners looking to ramp up their training for a half marathon! It builds up your mileage over 8 weeks, and includes one tempo run per
Couch To 5K Plan is a running program for complete beginners to get you from the couch to running 5K. Free 9 & 6-week program. Find out if it's good for weight loss and the Pros & Cons of Couch To 5K
A detailed look at the time, food, and workouts required to train for a full triathlon (like an Ironman® triathlon) in 1 year.
Is a 5K race on your bucket list? This free 8 week beginner 5K training plan is all you need to succesfully cross that finish line!
Ready to tackle an Olympic distance triathlon? This 16 week Olympic triathlon training plan is beginner friendly - and free to download!
Just getting started on the bike? Or returning after a break? We're here to help!
Click HERE to find out how to do strength training for hiking. This post includes example exercises and schedules to help you climb that mountain!
This Zero To Half Marathon Training Plan can help you to get off your couch and actually run the half marathon. Find out how?
Start your training for hiking a longer distance hike with this six week hiking training plan. Focus on strength training, core, flexibility, and balance.
This 12 Week 5K Training Plan for beginners takes you from Couch to 5K in just 3 months. Starts with easy run walk intervals.
These 4 tempo run workouts are a simple, efficient way to increase speed and endurance for any runner! Here is the ultimate guide to tempo run training.
From cozy casseroles to fresh salads and decadent desserts, you'll find hundreds of easy, family-friendly recipes straight from our Virginia farmhouse kitchen!From cozy casseroles to fresh salads and decadent desserts, you'll find hundreds of easy, family-friendly recipes straight from our Virginia farmhouse kitchen
This 30 day strength training plan for runners is a simple and effective way to incorporate strength exercises into your training plan.
Going from ‘couch to marathon‘ is an epic undertaking – and a huge adventure! In this post, I will walk through our proven ‘couch to marathon‘ method, outline the main training principles to follow, and
Happy New Year! I've spent the first 48 hours of 2013 bedridden with a violent stomach bug that has made me feel, at many points, like I was on my death bed. There was no glorious run along the Mount Vernon Trail to kick off the New Year. I didn't hang up my art work in my apartment or finish unpacking. I didn't post my 2013 goals on my blog. I stayed in bed and The Pilot took care of me as best as he could. Definitely not how I anticipated starting the New Year, but hey, it happens. Today, I'm finally starting to feel much, much better. Unbelievably dehydrated, but much better. So there's my fabulous start to the New Year. At least, I was able to ring in the New Year in proper DC fashion. My stomach bug didn't hit until approximately 1am which left me ample time to party all over the District. With all of that being said, it's time to talk goals. I don't make resolutions, I make a list of goals I want to accomplish. You can check out how I did with my 2012 goals here. So here's what I have planned for this year: 1. Run a Sub-4 Marathon: I have got to get this monkey off my back. I ran a 4:01:05 at Richmond it was my 3rd attempt at a sub-4 marathon. I still haven't decided on a spring marathon (or if I even will run one yet) but I have a fall race in mind and would like at least two shots at making this happen. via 2. PR the Half-Marathon Distance: I have a lofty time goal on here that I'm not planning on disclosing just yet. Right now, I'm training for the Cowtown Half, which is the first Half I've trained for since New York City in 2012. If I don't end up running a spring marathon, I'm going to use the spring to just really amp up my Half performance and then segway into Fall Marathon training. Current PR - 1:54:14. 3. Run a Sub-25 minute 5k: There's a Friday night 5k series in Crystal City during the month of April and I plan on running each of them and finally getting my 5k time below 25 minutes. Current PR - 25:09. via 4. Complete a 30 Day Yoga Challenge: Whether it's at home or in a studio, I want to do it. I saw my running improve dramatically with regular yoga this past year and I want to keep that up. I'd love to do it in-studio but I know that can be tough, especially with my travel goals for the year (see below), but this is one goal that I don't want to neglect. 5. Fly at least once per month: The only month I didn't fly in 2012 was January! Considering I wasn't trying to fly that much, I'll call that a success! So far, the only months this year which I don't have travel plans are July and September-December. I'm sure that's bound to change though given my propensity for spontaneous travel! This view alone is enough of an impetus to get me in the air. via 6. Explore AS MUCH of DC as possible: I love DC. I think that has been evidenced by the amount of times I've been there since I've started this blog. Now that I'm finally living here, I want to see and do as much as I possibly can while I'm here! I have no plans of leaving any time soon (shocker!) but I still want to see it all and The Pilot is right there with me. From the super touristy things like the museums and the Cherry Blossoms to the super fun things like cooking classes and Friday night 5k series, I want to do it all. I was like that when I lived in London and Boston, to an extent. New York? Not so much. 7. Study for the Foreign Service Test: The Foreign Service Test is a challenging one and takes quite a bit of time to study for. Passing the test lands you on a Register which doesn't guarantee you a post in the Foreign Service, but leaves your name out there for posts that do open up. One is typically placed on the Register for 18 months during which time you may or may not be called up. I'd like to take the test some time towards the end of the year/beginning of next year. 8. Save 1/3 of my Salary: This is the big, lofty ambitious goal on my list. I know it won't be easy but it's a big goal and I'd like to work towards it. If I don't make it to 1/3 but am able to put away some 20% of my salary, I'll consider this a success. I'm not saving for anything in particular, but I'd like to start setting a good chunk of money aside so that one day, if I decide to buy a house, I can. If I decide to take a wild 3 week trip to Fiji, I can. What this will require is bringing lunch to work every day (except maybe once or twice per month), having date nights because we want to go out, not because there isn't any food in the house, and just being a bit more frugal. I'm excited to see how this one goes. via 9. Finish my College Scrapbook: This was a big, giant fail in 2012 as well as on my 25 Before 25 list. This May, I'll have been out of college for 4 years. I need to finish my scrapbook before that time rolls around so I can start doing things with all of my other photos. 10. Continue on my Ballpark Journey: I'm at 18 with 12 more to go. With a new job, I might not be able to see them all this year, but if I can get to 3 more, I'll be happy! via So there you have it, my 2013 goals! Some are big, lofty and ambitious, others are fun. That's just how I roll. I'm so unbelievably excited for this year, it's not even funny. New city. New job. New goals. What's not to love? Bring it on 2013. I'm ready for you. What are some of your goals for the year?
Boundaries were meant to be broken! Here’s your personalized plan for shattering 30, 25 or 20 minutes in your next 5k. Craving a 5k personal record? You got it, lady! The following three plans take the guesswork out of training. Whether you want to break 20, 25 or 30 minutes, these programs tell you … Read more
10-20-30 training is an interval training method that can be used by runners to improve 5K performance! Here's research and workout description ...
Hello! Welcome! Glad you’re here. If you’re reading this, it means you’ve taken one of the biggest steps in completing a 5k race: you took action. You’re doing your research, you’re seeing what it takes, you’re laying a foundation and looking for a systematic plan to achieve your goal. That’s half the battle! I have
Avoiding tight calves using these methods will go a long way to keeping you injury-free & on the road or trails where you belong.
This 6-month marathon training plan is perfect for new runners, or runners with some experience under their belt! As with all our training plans, it is available for free in PDF and other formats in both miles and
Going from Couch to 10K is an awesome personal challenge to take on: and I'm here to guide you through the whole process! My Couch to 10K guide below builds on our popular Couch To
Get ready for the hike of a lifetime with this Inca Trail training plan. Remember: the hardest part is called "Dead Woman's Pass" for a reason!
Teenage athletes live busy lives, often balancing school, training and social activities. Having ideas for a meal plan for a teenage athlete can help you maintain a consistent and nutritious diet.rnrn
Lace up those running shoes on and train for your first (or fifth!) 10K with this great beginner-friendly 12 week 10K training plan. It features just 3 days a week of running and gradual mileage increases.
