ironmom RUNNING & STRENGTH TRAINING PLANS

 

You don’t need much to run. Put on a pair of shoes (if that) and put one foot in front of the other. Go at your own pace and feel the power of your body moving itself forward - it’s quite amazing:)

Because we all have different athletic backgrounds and fitness levels, I have created running and strength plans that support a wide range of goals - from doing a first 10km event to qualifying for the Boston Marathon! This is all made possible because in the program I include a Zone Calculator that helps guide the effort you put out in each of the prescribed workouts. These proven plans let “you do you” and focus in on your individual fitness!

PROGRAM OVERVIEW

All Running Training Plans listed below include the following:

  • Direct access to me for ongoing support, guidance and coaching via email, with the option to schedule two phone or video calls (one at the start of your program to review your goals, and one in the weeks leading up to race day to go over your race strategy).

  • An excel workbook that includes:

    • Detailed workouts available in both kilometers and miles, and that are print ready
    • A Zone Calculator to help you perform each workout in the assigned heart rate or target pace, even as your fitness improves!
    • Ability to tailor the program to your specific race date
    • Detailed definitions of all abbreviations we see in the running world, workout types and terminologies
    • A dedicated section to answer all the most Frequently Asked Questions around the program and your health throughout
    • A section to provide you with some of my best practices that help keep your muscles happy and decrease your chances of injury
 
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10 Km Training Plan
39.99

Format: Microsoft Excel document
Length: 8-9 Weeks (can be modified)
Typical Week: 3 Run, 1 extra Run or X-Train, 2 Strength, and 1 Off Day
Longest Workout: 13 kilometers or 8 miles

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Half Marathon Training Plan
69.99

Format: Microsoft Excel document
Length: 12 Weeks
Typical Week: 3 Run, 1 extra Run or X-Train, 2 Strength, and 1 Off Day
Longest Workout: 18 kilometers or 11 miles

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Full Marathon Training Plan
89.99

Format: Microsoft Excel document
Length: 16 Weeks
Typical Week: 3 Run, 1 extra Run or X-Train, 2 Strength, and 1 Off Day
Longest Workout: 36 kilometers or 22.5 miles

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Strength Training for 10 Km or Half Marathon
19.99

Format: PDF document
Length: 6-9 weeks of work (3 Blocks, with the option of 2 or 3 weeks of Strength Training followed by 1 week Off between blocks)
Typical Week: 2 Strength Training Days
Longest Workout: Day 1 ranges between 35-40 minutes; Day 2 ranges between 45-50 minutes (includes warm up and cool down)

Other Notes

  • The IRONMOM Strength Training Plan focuses on strengthening your deep core and stabilizing muscles, helping you develop greater balance and coordination needed for running strong. 

  • While the IRONMOM Strength Training Plan 1.0 is best partnered with the IRONMOM i10 and iHM Training Plans, it can be purchased separately for athletes who choose to follow a separate running program or just want to develop overall strength, balance and coordination.

  • All exercises have you use your bodyweight as “weight”, but you can definitely add actual weights into the program at your discretion.

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Strength Training for Full Marathon
29.99

Format: PDF document
Length: 12 weeks of work (4 Blocks, each made up of 3 weeks of Strength Training and 1 week Off)
Typical Week: 2 Strength Training Days
Longest Workout: Day 1 ranges between 35-40 minutes; Day 2 ranges between 45-50 minutes (includes warm up and cool down)

Other Notes

  • The IRONMOM Strength Training Plan focuses on strengthening your deep core and stabilizing muscles, helping you develop greater balance and coordination needed for running strong. 

  • While the IRONMOM Strength Training Plan 2.0 is best partnered with the IRONMOM iM Training Plan, it can be purchased separately for athletes who choose to follow a separate running program or just want to develop overall strength, balance and coordination.

  • All exercises have you use your bodyweight as “weight”, but you can definitely add actual weights into the program at your discretion.

Add to Cart