Downloadable Training Plans
Whether your an experienced runner looking to take your running to the next level or a new mom wanting to get back to running postpartum. Sarah offers several unique training plans designed to help a variety of clients. Each training plan features detailed workouts, descriptions of pacing as well as race-day tips for pacing.
Looking for a more customized option? Check out Sarah’s monthly coaching services here.
Returning to running postpartum is uncharted territory for many. Informed by my own experience returning to running postpartum, this eight week plan incorporates pelvic floor strengthening exercises that will aid in your recovery from childbirth and help build a strong foundation on which to base your running. This conservative plan will help you gain strength and fitness with low impact runs design specifically with the postpartum body in mind. This plan is designed to be implemented 6-8 weeks postpartum or when you have been cleared by your doctor to run.
*It is important to consult with your doctor and a women’s health physical therapist before returning to running postpartum. Failing to do so can result in injury to the pelvic floor, leaking and prolapse. Please do not begin this plan until you have clearance from your doctor.*
If you’ve been running regularly for a while and want to give the marathon a shot, then this is your training plan. With a base-building period built into the plan, this training program is ideal of runners who average 10-15 miles per week. With this plan you will increase mileage safely, building strength and endurance as the weeks progress. You’ll find hydration and fueling tips as well as detailed descriptions of each run and its purpose. The goal of this plan is to get you to the starting line of your first marathon prepared, healthy and ready to run.
Do you have a few marathons under your belt, but can’t seem to breakthrough to your time goals? Or perhaps you start your marathons strong but fall apart with only a few miles to go? If you are looking to run strong from start to finish then this training plan is for you. With long runs as the cornerstone of this training plan, you will build endurance and hone your race-day pacing through multiple long runs of 20 miles. The plan also incorporates weekly interval training and tempo runs in addition and has built in “step-back” weeks to help you stay healthy and avoid injury. You will also find race-day pacing guidelines that will help you run your best 26.2 yet! This training plan is designed for runners who have a 6-8 week base of at least 25-35 miles per week and a long run of 8-10 miles. If you do not have a base of 25-35 miles a week consider Run Far Girl Coaching’s 24 week beginner plan.
More about Sarah
Sarah is a certified running coach through the RRCA and a USATF Level One Coach. She brings to the table over ten years of running experience and has been self-coached, taking her half marathon time from 1:55 to 1:34 and her marathon time from 4:11 to 3:25. Eager to help others reach their running goals, Sarah designs training plans unique to each of her clients and helps provide valuable feedback and modification along the way. She specializes in postpartum coaching and is passionate about helping others run to their full potential.
Find out what Run Far Girl Clients are saying about Sarah’s coaching HERE.
If you want a customized training plan, accountability and frequent feedback Run Far Girl’s monthly coaching option may be a great fit for you. Email Sarah at firstname.lastname@example.org for more details.