Free training plans

Structured, periodized, scientific, and educational training plans.

Informed by experimental and empirical evidence.

Designed by Thomas Solomon: a PhD scientist, an ACSM-certified Exercise Physiologist, and a UKVRN-registered nutritionist.

Lift. Jump. Rest. Repeat.

Strength training plan for trail runners, ultra runner, and mountain athletes

A free 12-week strength training plan for trail, ultra, and mountain runners.

Run. Sometimes hard. Rest. Repeat.

Training plan for trail running, mountain running, and cross-country (XC) running

A free weekly-updated training plan for trail running, mountain running, and cross-country (XC) running newbies.

Run. Sometimes hard. Rest. Repeat.

5 k training plan for 5 k runners and parkrunners

A free weekly-updated training plan for 5 k and Parkrun newbies.

Run. Hang. Carry. Repeat.

Obstacle course race and Spartan race training plan for OCR athletes

A free weekly-updated training plan for OCR race and Spartan race newbies.

Move every day. Exercise is medicine.

Home exercise plan for beginners

Free daily-updated workouts for fitness newbies of all ages.

Don't stress. Be creative. Stay on track.

Home and hotel room training for athletes

A free and comprehensive resource for helping you train when you're away from your normal training environment and don't have access to your usual facilities.

Rock-a-bye Baby. Rest. Repeat.

How to exercise with a baby

Free exercises to help you train with your baby in tow.

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