Training Programs

Below are links to individual training programs.  There are many online and these are just a small sample.  You should find the one that works best for you.  These are geared towards individual training.  If you would like to train with us and join our exciting COUCH TO 5K PROGRAM, please click here for more infomation


As always, you should consult a physician prior to beginning any training program.

Hal Higdon's Novice 5k Training Program

Hal Higdon, world famous runner and author, sets forth a very specific and easy to follow routine for the beginning runner.  It will be hard not to succeed and feel good when following this program. Hal ran eight times in the United States Olympic Trials and won four World Masters Championships. He is one of the founders of the Road Runners Club of America (RRCA).


Click here for Hal's beginner 5k program.

Looking for Something a Little More Advanced

Maybe you've run 2 or 3 5k's and now now are ready for more than a mere finish.  You are ready to finish by slashing some seconds or minutes off your previous best.  These programs typically involve some speedwork on a HS track or clear route and some hills.  Are you ready to step up you're training?  Follow these programs to get going.


Click here for Hal Higdon's Intermediate Program


For another program, check out


You're Fast and You Want to be Faster

O.k., you can run this race easily and are ready to step up the training to knock at least one minute off your training.  Can you run 6 or 7 miles right now? If so, then this program may be just what you are looking for.


Click here to see what Hal has in store for some of you fast runners. also brings you two advanced training programs.  Option 1 or Option 2


Yes! Runners Train with Weights, and it Works

Yes.  Runners can train with weights too.  Contrary to popular belief a runner can be helped by even just hitting the gym 2 to 3 days a week.  There are many articles that dicuss this.  Here are a few helpful ones.


Weight Training Basics for Runners


The Four Best Strength Training Exercises for Runners


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