Scroll down to access plan download links.

Download the Foundations plan if:

• you are new to running
• you have been injured in the past 3 months
• life has prevented you from training consistently at least 3 times per week for the past 3 months

If you have experience at the 5k distance, have a solid base, haven't been injured, and are ready to take on a progressive plan that includes higher intensity runs, download the plan that matches with the number of days per week that you are currently running. 

For the Tuesday workouts, there is an in-person group option Tuesday at 6 am. The group meets at the Welcome Center at Bonnet Springs Park.