Free Training Plans

We’re excited to have local standout runner and Coach, Andie Cozzarelli, put together beginner and intermediate training plans for the Greenway 20k that will start on Monday, March 8th. Andie was an All State Runner at Apex High School, an All American at NC State, and went on to qualify for the 2016 Olympic Trials Marathon. Her plans are perfect if you’re running your first longer race, or if you are looking to improve on your last performance! Want more info? Check out her website:

Picking Your Plan!

The Greenway 20k is just over 4 weeks away and whether you have been training or just getting started, we’ve got a plan for you! If you are just getting started and want a plan to help you get to race day confident to complete 20k, follow the Beginner Plan. If you are more experienced, and have a little more mileage under your belt, check out our Intermediate Plan. No matter where you are starting from, we recommend setting a goal for yourself. Whether that be to just complete it or to run a PR, goals help us stay focused and enjoy the process! Below are some tips to making the most out of your training plus some guidelines to help you pick your pace. 

How to Warm Up!

Before you begin your run or workout, add in a dynamic warm up like this one from Podium Runner. A dynamic warm up will help to loosen up stiff muscles and better prepare your legs to move most efficiently. After the dynamic warm up start your running warm up. The warm up is meant to be easy. Start slow and let your pace gradually increase as your body begins to warm up. For easy runs, think of the first mile or 2 as your warm up and let yourself gradually ease into the run. For workouts do your warm up mile(s) and then pause to stretch out the legs a second time before starting the workout itself. If strides are part of your practice this is also a good time to add those in. 

Determining Pace

Each of these plans has some higher intensity workouts like tempos and intervals. These workouts help to increase your fitness and make you more efficient. Your tempos and intervals will be your harder efforts while your easy days are meant to be EASY. Easy days help to build endurance even if they aren’t fast. For beginners, run/walk is perfectly acceptable for easy days if keeping the effort easy is hard to accomplish. If you have a way to track heart rate this is a good guide from Runners Connect.

  • Tempo pace
    • Your easy runs should be done at a conversational pace, meaning you can talk during. Your tempo runs should be at a pace where you can talk lightly but breathing is heavier. 
    • If you are doing your easy runs easy enough your tempo runs should be about a minute faster per mile
    • This is a pace you should be able to sustain and you shouldn’t feel like you are breaking down to keep the pace. 
    • If you have run a half marathon – aim for your half pace! If you have run a marathon – think about 30 sec or so faster. 
  • Intervals
    • These are faster workouts so you shouldn’t be able to have a conversation during. 
    • Always start out slower than you think and increase your pace as you go or stay consistent throughout. 
    • If you have ever run a 5k or 10k, think in this range for determining pace. The intensity will be higher than your tempo workouts.

The Cool Down

Don’t skip the cool down! The cool down is a super easy run after you finish a harder effort and it is important in the recovery process. The easy pace brings blood flow to the newly stressed muscles and will significantly help ease stiffness. After the cool down make sure to do some static stretches like these from Runners World.

Interested in Private Coaching?

If you liked this plan and would be interested in private individualized coaching email: Want more info? Check out:

Beginner Plan

Intermediate Plan

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