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Copyright ©2012 Jason Karp. All rights reserved.
Training Programs
Want
a smart, effective training program to prepare for your next race?
Choose from the training programs below for beginner, intermediate, and
advanced runners. The intermediate and advanced 5K and 10K programs are
further divided into endurance-type and speed-type runner programs (see
descriptions below).*
All programs include an overview and description, detailed workout
instructions and explanations, and a complete calendar-style training program.
You’ll feel like Dr. Karp is coaching you! After you purchase a
training program, you will automatically receive an email with a link to
download your program.
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Marathon Beginner Program (20 weeks)** |
For the beginner runner who runs recreationally but has never run a marathon before. Program begins with 15 miles per week and maxes out at 36 miles per week, with 4 days of running per week. |
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Marathon Intermediate Program (20 weeks) |
For the intermediate runner who runs regularly and may or may not have run a marathon before. Program begins with 30 miles per week and maxes out at 50 miles per week, with 5 to 6 days of running per week. |
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Marathon Advanced Program (20 weeks) |
For the advanced and competitive runner who wants to improve his or her marathon performance. Program begins with 50 miles per week and maxes out at 70 miles per week, with 6 days of running per week. |
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Half-Marathon Beginner Program (20 weeks) |
For the beginner runner who runs recreationally. Program begins with 10 miles per week and maxes out at 28 miles per week, with 3 to 4 days of running per week. |
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Half-Marathon Intermediate Program (20 weeks) |
For the intermediate runner who runs regularly and may or may not have run a half-marathon before. Program begins with 30 miles per week and maxes out at 50 miles per week, with 5 to 6 days of running per week. |
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Half-Marathon Advanced Program (20 weeks) |
For the advanced and competitive runner who wants to improve his or her half-marathon performance. Program begins with 40 miles per week and maxes out at 60 miles per week, with 6 days of running per week. |
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10K Beginner Program (20 weeks) |
For the beginner runner who runs recreationally. Program begins with 9 miles per week and maxes out at 26 miles per week, with 3 to 4 days of running per week. |
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10K Intermediate Program Endurance-Type (20 weeks) |
For the intermediate endurance-type runner who runs regularly and wants to improve his or her 10K performance. Program begins with 30 miles per week and maxes out at 50 miles per week, with 5 to 6 days of running per week. Greater emphasis on endurance training. |
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10K Intermediate Program Speed-Type (20 weeks) |
For the intermediate speed-type runner who runs regularly and wants to improve his or her 10K performance. Program begins with 30 miles per week and maxes out at 40 miles per week, with 5 to 6 days of running per week. Greater emphasis on interval training and speedwork. |
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10K Advanced Program Endurance-Type (20 weeks) |
For the advanced and competitive endurance-type runner who wants to improve his or her 10K performance. Program begins with 40 miles per week and maxes out at 60 miles per week, with 6 days of running per week. Greater emphasis on endurance training. |
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10K Advanced Program Speed-Type (20 weeks) |
For the advanced and competitive speed-type runner who wants to improve his or her 10K performance. Program begins with 40 miles per week and maxes out at 50 miles per week, with 6 days of running per week. Greater emphasis on interval training and speedwork. |
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5K Beginner Program (20 weeks) |
For the beginner runner who has never run before who wants to run a 5K. This walk/run program begins with 100 minutes of walking/running per week and maxes out at 196 minutes of walking/running per week, with 3 to 4 days of walking/running per week. |
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5K Intermediate Program Endurance-Type (20 weeks) |
For the intermediate endurance-type runner who runs regularly and wants to improve his or her 5K performance. Program begins with 30 miles per week and maxes out at 50 miles per week, with 5 to 6 days of running per week. Greater emphasis on endurance training. |
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5K Intermediate Program Speed-Type (20 weeks) |
For the intermediate speed-type runner who runs regularly and wants to improve his or her 5K performance. Program begins with 30 miles per week and maxes out at 40 miles per week, with 5 to 6 days of running per week. Greater emphasis on interval training and speedwork. |
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5K Advanced Program Endurance-Type (20 weeks) |
For the advanced and competitive endurance-type runner who wants to improve his or her 5K performance. Program begins with 40 miles per week and maxes out at 60 miles per week, with 6 days of running per week. Greater emphasis on endurance training. |
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5K Advanced Program Speed-Type (20 weeks) |
For the advanced and competitive speed-type runner who wants to improve his or her 5K performance. Program begins with 40 miles per week and maxes out at 50 miles per week, with 6 days of running per week. Greater emphasis on interval training and speedwork. |
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*Endurance-type
runners are good at holding a hard pace for an extended time, are better at longer races, can stay with other runners in the middle
of races but get outkicked at the end, and feel more natural doing long runs,
long intervals, and tempo runs. Speed-type runners have good speed, are better at shorter
races, have trouble staying with other runners in the middle of races but can
outkick other runners at the end, and feel more natural doing speedwork.
If you’re unsure which type of runner you are, choose the program for the
endurance-type runner.
**All
training programs can be adjusted to fewer number of weeks, with instructions
for doing so in the program.