Downloadable Training Plans

To help you achieve your running goals

Training plans for all distances and abilities

To train for a goal you need a wise training plan

But you also need...

Successful training programmes need to cater to all aspects that create running success, that's why all of our training plans include:

  • A training programme that safely and effectively guides you to your goal achievement 

  • Video explainers for the programmes so you have a true understanding of how they work

  • Educational videos for training and race nutrition from a leading Sports Nutritionist

  • Stretching video for the key areas you need to look after as a runner 

  • Educational videos for race day/goal completion day and strategies

  • Motivational videos that teach you the tools that will help you be successful and stay on track 

Investing in a good training plan is the key to your running success

How our downloadable

programmes work

Watch this video to see how our downloadable programmes work

Choose the goal you want to achieve

Accessing our downloadable Training Plans is simple

Choose the goal you want to achieve, choose the level of training plan you need, then buy the Training Plan and start!
Your investment for any of our Training Plans is $50

Beginner 5km Programme

Click here

10km Programmes

Click here

Half Marathon Programmes

Click here

Marathon Programmes

Click here

 

Our Beginner 5km Running Programme

A downloadable programme that has everything you need to successfully run 5km 

My 5k Dream: This is our total beginner programme to get your running 5km.

What's included with My 5k Dream: 

  1. The proven 10 week training 5km programme 

  2. Strength and Flexibility videos

  3. Beginner running technique video

  4. Weekly video mentoring sessions that teach you everything you need for success, including motivational tools, nutritional advice, and how to successfully manage your journey. 

'This is not just a 'print it out and pin it on your fridge' programme. The programme includes so many other tools like a yoga session, stretch and strength sessions and weekly video updates with Bevan. These pre-recorded weekly videos provide a wealth of guidance and information including running technique, nutrition, re-set strategies and injury prevention. '  - Emma Body

Watch this video to find out more

​Have questions? FAQ'sContact Us

 

10km Training Plans

We have two options to choose from:

 

Beginner 10km Programme

This is our beginner programme. Designed to get someone who is currently running around 3-5km to safely running 10km. 

What's included with this programme: 

  1. The proven 8 week beginner 10km training programme 

  2. The programme has all of the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for training and race videos

  5. Post run stretch video

  6. 10km run and motivational tools video

'I had a goal of running a local 10km fun run but I didn't know where to start. This programme had everything I needed, it wasn't confusing, it was all laid out clearly and the videos helped so much'

- Verity 

Watch this video to find out more

Advanced 10km Programme

This is our advanced programme. Designed to help regular runners improve their 10km running speed. 

What's included with this programme: 

  1. The proven 8 week Advanced 10km training programme 

  2. The programme has all of the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for training and race videos

  5. Post run stretch video

  6. 10km run and motivational tools video

'I wasn't getting faster with my running which was frustrating. I knew I needed a plan that help me achieve my running goals, this programme was the answer. I've taken 8mins off my 10km PB by using it.' - Steve

Watch this video to find out more

Half Marathon Training Plans

We have two options to choose from:

 

Beginner Half Marathon Programme

This is our beginner programme. It's designed for someone who's looking to do their first Half Marathon and is currently running 8-10km. 

What's included with this programme: 

  1. The proven 10 week beginner half marathon training programme 

  2. The programme has all the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for running/race day video

  5. Post run stretch video

  6. Race day strategies and motivational tools video

'Running a half marathon was a bucket list goal for me. Being in my late 40's I wanted a programme that would guide me safely achieve this goal. This programme worked, I'm proud that I've ticked a half marathon off my list'
- Michael

Watch this video to find out more

Advanced Half Marathon Programme

This is our advanced programme. It's designed for someone who has done many races in the past but wants to improve their speed and race time.

What's included with this programme: 

  1. The proven 10 week advanced half marathon training programme 

  2. The programme has all the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for running/race day video

  5. Post run stretch video

  6. Race day strategies and motivational tools video

'After doing 6 half marathons and not seeing any time gains I knew I need more of a focused programme. This one worked because there were clear objectives that were all about helping me get faster, it worked because I had a 12min PB.'
- Andrea

Watch this video to find out more

Marathon Training Plans

We have two options to choose from:
 

 

Beginner Marathon Programme

This is our beginner programme. Designed for someone who's looking to do their first marathon and is currently running 10-20km. 

What's included with this programme: 

  1. The proven 16 week beginner marathon training programme 

  2. The programme has all of the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for running/race day video

  5. Post run stretch video

  6. Race day strategies and motivational tools video

'I figured that if I'm going to commit to a marathon I need a programme that provides all of the knowledge I need. I'm glad I got this programme as it helped me avoid many mistakes I would have made if I had tried to do it by myself' - Steph

Watch this video to find out more

Advanced Marathon Programme

This is our advanced programme. Designed for someone who has done many marathons in the past but who wants to improve their speed and race time.

What's included with this programme: 

  1. The proven 16 week beginner marathon training programme 

  2. The programme has all of the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for running/race day video

  5. Post run stretch video

  6. Race day strategies and motivational tools video

'I found with this programme I went to a higher level, both physically and mentally. I loved how the sessions pushed me. On race day I knew I had done the work which was reflected in a PB.' - Geoff

Watch this video to find out more

Do you want to train

with a group?

If you feel you need more than a downloadable training plan you should check out our Group Programmes

We have 5km, 10km, and half marathon Group Programmes that train you to your running goals in fun, supported, team training environments.
Available in Christchurch and Wellington.

We take all the risk - our guarantee

We are so convinced that this will work for you we offer our 'we are committed to you' 100% money back guarantee. 

It's a simple as that, what have you got to lose?

Do you have a question for us?

We have all of the answers to our FAQ's below but if you would like to talk to someone you can call Coach Bevan on 021869086

You can also email us by clicking here

Downloadable Training Plan FAQ's

What's included when I download a Training Plan?


When you purchase a Training Plan you get access to an online portal that has all the tools you need as you start out on your own training including:

10km, Half Marathon and Marathon Training Plans include:

  • The progarmme schedule itself to follow over the training block you choose:
    10k programmes - 8 weeks
    Half Marathon - 10 weeks
    Marathon - 16 weeks
  • Video explainer for each programme
  • Nutrition video from leading sports nutritionist
  • Post Run Stretch video
  • Race day strategies and motivational tools video
5km Training Plan includes:
  • The 10 week programme schedule (with different levels to choose from)
  • Strength and Flexibility Videos
  • Beginner running technique video
  • Weekly Video Mentoring sessions that teach you everything you need to know for success, including motivational tools, nutritional advice, and how to successfully manage your journey.




Which Training Plan should I use?


It all depends on where you are currently at with your running, we have Training Plans for all levels and abilities from the the absolute beginner through to someone wanting to do a marathon! To give you an overview of the different Training Plans available:

5km Training Plan (My 5k Dream)
Designed for someone who has never run before or who is coming back from an injury or who used to run but hasn't in years! This progrmame is a walk/jog progrmame with strength work for the running movement. Idea for someone just starting out.

10km Training Plan: We have 2 options:
Beginner: Designed to get someone who is currently running around 4-5km to safely running 10km.
Advanced: This is our advanced programme. Designed to help regular runners, running 8-10km easily - improve their 10km running speed.

Half Marathon Training Plan: We have 2 options:
Beginner: Designed for someone who's looking to do their first Half Marathon and is currently running 8-10km
Advanced: Designed for someone who has done many races in the past but wants to improve their speed and race time.
Marathon: We have 2 options
Beginner: Designed for someone who's looking to do their first marathon and is currently running 10-15km comfortably.
Advanced: Designed for someone who has done a couple of marathons in the past and who wants to improve their speed and race time. Currently running around the half marathon distance. All of our Training Plans are designed for you to do on your own. If you would like to train with a group - check out our Group Programme options (available in Christchurch and Wellington).




How do I train using a Training Plan?


After you have decided which Training Plan you need to achieve your goal you need to plan your training schedule around your life. What time of day can you train? How is this going to fit in with your family, work and life day to day? Who can help support you in this goal and what do they need to do? Our Training Plans are designed for you to do individually, but if you are based in Christchurch, you can become an Extra Mile Runners Member and use our Extra Mile Runners group training sessions alongside your Training Plan. So if you would like to train with a group:
1. Buy an Extra Mile Runners Membership (6mth or 12mth)
2. Training Plans are included in your membership
3. Book into the Extra Mile Runners sessions and start your training!

We also have a Drop In Session (Christchurch only) option if you want to train with a group for that one session a week that you need help with (pace work, interval work etc.) alongside the Training Plan you purchase.




Is a Training Plan right for me?


A Training Plan is perfect for someone who is looking at doing a race or an event and needs a Training Plan to follow. We have several Training Plans to choose from so take a look at the options and choose what suits your training goal.
If you are based in Christchurch, you can become an Extra Mile Runners Member and use our Extra Mile Runners group training sessions alongside your Training Plan. So if you would like to train with a group:
1. Buy an Extra Mile Runners Membership (6mth or 12mth)
2. Training Plans are included in your membership
3. Book into the Extra Mile Runners sessions ...start your training!

We also have a Drop In Session option (Christchurch only) if you want to train with a group for that one session a week that you need help with (pace work, interval work etc.) alongside the Training Plan you purchase.




What is your refund policy?


The Training Plans are non-refundable but we are pretty sure that you will find them valuable and good for your own training.




Is there anyone I can talk to about this?


If you want us to give you a call, email us with you details and we'll be in contact in the next 24 hours. You can also text Bevan on 021 869 086 and he will call you back.




How much is a Training Plan?


All of our Training Plans are $50.




I like training with a group, do you have any options for Group Training?


We sure do! If you are based in Christchurch or Wellington we have Group Programmes running throughout the year (every 8-10 weeks).

Our Group Programmes are:
Get up to Five:
8 week beginner programme for someone who has never run before or who is coming back from injury.

Club10k: 8 week programme for someone who can run around 5km currently and wants to take theat next step up.

RaceTeam: (Christchurch only)
10 week half marathon programme training for a specific race.

All of our Group Programmes have 3 group sessions a week. Check out more here:
Extra Mile Runners Group Programmes