🏃‍♀️ Your Training Starts Here: Pick Your Plan, Find Your Flow

So you signed up for a race — now what?

 

Whether you're tackling your first 5K, challenging yourself with a 10K, or stepping into half marathon territory, the key to a great race day starts with a training plan that fits your life, your vibe, and your schedule — not someone else’s.

We’re here to help you build confidence, not burn out.

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✨ Pick Your Training Level:

At CaliFlow Runs, we believe every runner is welcome — and every runner is different. Your perfect training plan starts by being honest with yourself (in a loving way) about where you're at and what your schedule actually looks like.

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🟢 Beginner (New to Running or Starting Fresh)

Goal: Run/walk comfortably 2–3x per week

Time Commitment: 20–40 minutes per session

Distance: Build gradually from walk/run intervals to continuous running

Perfect For: 5Ks, fun 10Ks, and "I just want to finish with a smile" half marathons

Start with a Couch to 5K program or use a free training app that offers guided audio and easy progress tracking.

 

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🟡 Intermediate (Comfortable with short runs)

Goal: Train 3–4x per week

Time Commitment: 30–60 minutes per session

Distance: Increase long runs weekly, incorporate tempo or interval runs

Perfect For: PR-seekers, 10Ks, and confident half marathoners

Focus on a weekly rhythm like:

One easy recovery run

One long run

One tempo or interval workout

One cross-training or strength session

This level is where many runners hit their stride — literally and mentally. Just be consistent and listen to your body.

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🔴 Advanced (Running regularly with performance goals)

Goal: Train 4–5x per week

Time Commitment: 45–90 minutes per session

Distance: Structured training with pace goals, long runs, and focused rest

Perfect For: Half marathons, performance 10Ks, or building to a full marathon

You might be following a professional plan, using a running coach, or tracking metrics — and that’s awesome! But even at this level, rest and flexibility matter. You’re here to enjoy the journey, not just the numbers.

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💡 Tips for Training Success:

✅ Be realistic — If you know you’re busy on weekends or work late midweek, build your plan around that. Don’t set yourself up to stress.

✅ Stick to your plan (mostly) — Consistency wins. But missing a run or two? Totally normal. Life happens. Don’t throw out the whole plan — just keep going.

✅ Cross-train & strength train — It helps you stay injury-free and makes your running stronger. Even one 15-minute bodyweight workout a week makes a difference.

✅ Track progress in a way that feels fun — Some people love journals. Others like Strava. Some just want to check the box and move on. Do your version.

✅ Taper & trust the process — The last 1–2 weeks before race day, your mileage goes down — that’s intentional! It’s your body getting ready to shine.

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You don’t need to be fast. You don’t need to be perfect. You just need to start.

We’ll see you at the start line — cheering you on all the way to the finish. 🏁✨
#CaliFlowRuns #FindYourFlow #FirstRaceFeels #TrainingWithJoy