Competitive Training Plans

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The semi-custom training plans offered here are intended for runners and athletes that are training for competition or to improve and maximize their race performance. These competitive runner training plans focus on improving speed, lactate turn point, vVO2 max and race performance by using high intensity and race specific training workouts.

These semi-custom competitive training plans are an effective and affordable alternative to custom training programs or personal coaching. In order to meet your competitive running goal you sometimes need more than a generic competitive training program. That's where our semi-custom competitive training plans take over.

Each of these semi-custom competitive training programs are designed around a specific effort level, experience level and  running goal. Each plan includes:

Detailed Weekly Training Schedule - Each weekly schedule includes a full descripton of each weekly workout and the suggested sequence of workouts.

Exact Training Paces for Your Goal Finishing Time - No more guessing or trying to calculate your training pace. The program overview includes pace charts that shows the exact paces you should be running in both minutes per mile and minutes per kilometer.

Strength Training Recommendations - Strength training is a critical part of competitive and race training. Each training plan includes a strength training schedule as well as workout descriptions for general strength training, running specific strength training and plyometrics.

Warm Up Drills and Cool Down Stretching - An often forgotten part of training are the all important warm up and cool down exercises. Each of these competitive training plans include warm up, cool down and stretching recommendations.

Race Strategy - It's not enough to train properly for your race, you also need to do a good job of managing your race. Each of these competitive running plans include race strategy for your experience level and goal.

These semi-custom competitive training programs are based upon the Goal-Pro™ Running Training System developed by running coach and author – Rick Morris. Go here for more information on the philosophy behind the Goal-Pro™ Running Training System.

Each of these competitive training eBooks are downloadable books in the Adobe PDF format. You will receive a link to download your book on your order confirmation screen immediately after purchase. These eBooks will not be shipped.

E-Books are downloadable, electronic books. Click here for help with eBooks. These books are published in the Adobe PDF format. After purchase you will be able to immediately download them to your computer for instant enjoyment. After checkout you will find a download link on your receipt page. Click on that link to download your book. You must have the latest version of Adobe Acrobat or Adobe Reader installed on your computer in order to read or print these books. Most computers already have this software If you need the software or need to update to the newest version click on this link for a free download.

These eBooks are digital versions that you download immediately after purchase. They will not be shipped.  

Featured Competitive Training Plans

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10 Week 10K Intermediate Competitive Training Program Ten Week 10K Moderate Effort Competitive Training Plan for Intermediate Competitive Runners

12 Week 10K Intermediate Level Competitive Program Twelve week 10K Moderate Effort Training Program for Intermediate Level Competitive Runners

Advanced High Effort Competitive Marathon Program 24 Week High Effort Competitive Marathon Training Program for Advanced Competitive Runners - One Workout Per Day

Advanced High Effort Competitive Marathon Program - Two Workouts Per Day 24 Week High Effort Marathon Training Program for Advanced Competitive Runners Using Two a Day Workouts

Intermediate Level Moderate Effort Competitive Marathon Program An intermediate level moderate training effort marathon training program for competitive marathon runners

Ten Week 10K Advanced Competitive High Effort Training Plan - One Workout Per Day 10K Ten Week Advanced Competitive Training Plan Using One Workout Per Day

Ten Week 10K Advanced Competitive Training Plan - Two Workouts Per Day Ten Week Advanced 10K HIgh Effort Competitive Training Program with Two Workouts Per Day

Minimalist Advanced 24 Week Competitive Marathon Training Plan eBook Advanced Competitive Marathon Training Program Using a Minimalist Training Approach - Instant Download eBook

Minimalist Intermediate Competitive 24 Week Marathon Plan eBook 24 Week Marathon Training Plan for Intermediate Competitive Runners - Instant Download eBook - Using a Minimalist Training Approach

10 Week 10K Intermediate Minimalist Competitive Plan eBook 10 Week Intermediate Competitive 10K Training Plan Using a Minimalist Training Approach - Instant Download eBook

10 Week 10K Minimalist Advanced Competitive Plan eBook 10 Week 10K advanced competitive training plan using a minimalist training approach - Instant download eBook

10 Week 10K Minimialist Beginning Competitor Plan 10 Week 10K Beginning Competitor Level Training Plan Using a Minimalist Training Approach - Instant Download eBook

10 Week 5K Moderate Effort Competitive Training Program 10 Week 5K Moderate Effort Competitive Training Program - For Intermediate Level Competitive Runners

3 Hour 10 Minute Marathon Training Program - Basic Competitive Level This is a 3 hour 10 minute marathon training program suitable for basic level marathon runners

4 Week High Effort Accelerated 5K Competitive Training Program - One Workout Per Day 4 Week High Effort Accelerated 5K Training Program for Advanced Competitive Runners - One Workout Per Day - Instant Download eBook

4 Week Moderate Effort Accelerated Competitive 5K Program 4 Week Moderate Training Level Accelerated Competitive 5K Program - Instant Download eBook

8 Week High Effort Competitive 5K Plan - One Workout Per Day Semi-Custom Competitive 5K training eBook - High Effort Level - One Workout Per Day - For Advanced Level Competitive Runners

8 Week High Effort Competitive 5K Plan - Two Workouts Per Day Semi-custom 5K Competitive Training Plan eBook - High Effort Level - Two Workouts Per Day - For Advanced Level Competitive Runners

Accelerated 10 Week Advanced Competitive Marathon Plan - eBook Accelerated 10 Week Advanced Competitive Marathon Plan - Instant Download eBook

Accelerated 10 Week Intermediate Competitive Marathon Plan - Instant Download eBook Accelerated 10 Week Marathon Training Plan for Intermediate Competitive Runners - Instant Download eBook

Accelerated 12 Week Intermediate Competitive Marathon Plan - Instant Download eBook Accelerated 12 Week Marathon Training Plan for Intermediate Level Runners - Instant Download eBook

Accelerated 8 Week Advanced Competitive Marathon Plan - eBook Accelerated 8 Week Advanced Competitive Marathon Training Plan - Instant Download eBook

Accelerated 8 Week Intermediate Competitive Marathon Plan - Instant Download eBook Accelerated 8 Week Marathon Training Plan for Intermediate Level Competitive Runners - Instant Download eBook

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