Whether you’re tackling your first 5K or aiming for a new PR in your Half Marathon, RFF Programs are here to guide you every step of the way. Plans includes strength workouts, pace recommendations, and insights to help you improve your performance and enjoy your training.
Training Plans starting at $129.99
sick of scouring pinterest for run plans and trying to piece them together?
know you should be lifting but no plans have a resistance piece?
wondering why cross training is in and lifting is not?
Ready to actually ENJOY your training instead of dreading your runs?
FIND YOUR PLAN
5K Plans
BEGIN
Training Split- 3 Run Days, 2 Lifting Days
Prerequisite Mileage- 0 miles
Plan Length- 14 weeks
Longest Run- 3.5 miles
Largest weekly Mileage- ~7.5-8 miles
Best for- Beginners or those getting back into running
$135.99
ENHANCE
Training Split- 3 Run Days, 2 Lifting Days
Prerequisite Mileage- 3-5 miles
Plan Length- 12 weeks
Longest Run- 5 miles
Largest weekly Mileage- ~14 miles
Best for- People who already run but want to get better and enjoy training
$129.99
Half Marathon Plans
BEGIN
Training Split- 3 Run Days, 2 Lifting Days
Prerequisite Mileage- 2 miles
Plan Length- 20 weeks
Longest Run- 11 Miles
Largest weekly Mileage- ~19 miles
Best for- Beginners or those getting back into running
$149.99
ENHANCE
Training Split- 3 Run Days, 2 Lifting Days
Prerequisite Mileage- 6 miles
Plan Length- 12 weeks
Longest Run- 12 Miles
Largest weekly Mileage- ~22.5 miles
Best for- People who run but want to ENJOY training for a half
$129.99
EXCEL
Training Split- 4 Run Days, 2 Lifting Days (option of 1-2 rest days)
Prerequisite Mileage- 6 miles
Plan Length- 12 weeks
Longest Run- 12 Miles
Largest weekly Mileage- ~26 miles
Best For- People who have raced but want a better approach for results
$129.99
5K Plans
Training Split- 3 Run Days, 2 Lifting Days
Prerequisite Mileage- 0 miles
Plan Length- 14 weeks
Longest Run- 3.5 miles
Largest weekly Mileage- ~7.5-8 miles
Best for- Beginners or those getting back into running
$135.99
Training Split- 3 Run Days, 2 Lifting Days
Prerequisite Mileage- 3-5 miles
Plan Length- 12 weeks
Longest Run- 5 miles
Largest weekly Mileage- ~14 miles
Best for- People who already run but want to get better and enjoy training
$129.99
Half Marathon Plans
Training Split- 3 Run Days, 2 Lifting Days
Prerequisite Mileage- 2 miles
Plan Length- 20 weeks
Longest Run- 11 Miles
Largest weekly Mileage- ~19 miles
Best for- Beginners or those getting back into running
$149.99
Training Split- 3 Run Days, 2 Lifting Days
Prerequisite Mileage- 6 miles
Plan Length- 12 weeks
Longest Run- 12 Miles
Largest weekly Mileage- ~22.5 miles
Best for- People who run but want to ENJOY training for a half
$129.99
Training Split- 4 Run Days, 2 Lifting Days (option of 1-2 rest days)
Prerequisite Mileage- 6 miles
Plan Length- 12 weeks
Longest Run- 12 Miles
Largest weekly Mileage- ~26 miles
Best For- People who have raced but want a better approach for results
$129.99
What to expect?
While each training plan is different, there are some similarities
TrueCoach
Training is delivered through the app TrueCoach.
Log your runs & lifts and get demo videos for movements and warm ups
Pace Check
At points in your programming, send your pace in for running paces to gauge your training better.
All the info
Inside TrueCoach you will receive infographics on running, nutrition, recovery, RPE & more
RUN TRAINING
3-4 Days of Running
Including:
Run Specific Warm Ups
Tempo & Interval Runs
Pace Recommendations
Deloads & Tapers
STRENGTH TRAINING
Strength is key to better performance and injury prevention.
Our strength days include targeted workouts designed to enhance your running, whether you’re working out at home or the gym.
All programs have 2 strength training days that can be done in under an hour.
HOME EQUIPMENT NEEDS
Dumbbells
(Light, Medium, Heavy Option Preferred)
Space to Move around
*Bench a plus not a must
GYM EQUIPMENT NEEDS
Barbell & Dumbbells
Squat Rack
Bench
Place to Do Pull Ups
*you select the option at checkout for which program works best for you based on the equipment you have access to*
The Process
Step 1: Pick your Plan
Step 2: Enter your Race Date
Step 3: Pick your Preferred Strength Training
Step 4: Receive TrueCoach E-mail
Step 5: Start Training!
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