0-5 KM / 5-10km

10-Week Run-Walk Program

Keep your strength, build your engine: Conquer a 5K or 10K from rig to road

What you will get:

• Achieve a Confident 5K in 10 Weeks: Go from zero to a strong, confident 5K finish through a proven 10-week run-walk progression.
• Train Smarter on Just 3 Days a Week: Build a consistent habit with only three steady sessions a week, proving that consistency always beats one hard hero workout.
• Master Strategic Run-Walk Intervals: Learn to use brisk walk breaks as a strategy, not a failure, keeping your effort at an easy, conversational pace so you don’t burn out.
• Turn Your CrossFit Background Into an Advantage: Use your existing strength foundation to build your cardiovascular engine while keeping your legs fresh on off days.
• Trust Progression Over Intensity: Follow a safe build that focuses on extending your time slowly, complete with a dedicated simulation week to practice your race-day pacing.

10-21km

10-Week Half Marathon (21.1K)

Run-Walk Program

Finish strong, don’t just survive

What you will get:

• Finish Strong, Don’t Just Survive: Tackle the 21.1K distance by abandoning the 10K mindset, learning how to hold back early so you can win late.
• Unlock the Endurance Multiplier: Leverage strategic walk breaks to significantly delay fatigue, reduce impact, and keep your pace stable late into the race.
• Build Unstoppable Durability: Revolve your training around three runs, fiercely protecting the critical long run to teach your body how to last in new territory.
• Master Mandatory Race-Day Fueling: Learn exactly when to take in water, electrolytes, and simple carbs, and practice it during your 120-minute race simulation.
• Balance Heavy Lifting and High Mileage: Get a critical blueprint for integrating CrossFit, ensuring you avoid heavy squats, high-volume lunges, and max-effort metcons right before your long runs.

Marathon – Endurance