Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner.

In this episode, we feature Kendall:

🏃🏽‍♀️41 years old

🏃🏿training for a sub-20 minute summer 5k

🏃🏼‍♀️recently ran 3:15 in London Marathon

Learn how I create a custom 5k training plan for Kendall.

Follow along with the questions I ask each runner:

1. What is your goal?

2. How long have you been running regularly?

3. Do you have any current or recurring injuries?

4. What are your RECENT (past 6-12 months) race times and distances? If you have not raced recently, but have in the past, please estimate your race fitness. If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible.

5. How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)?

6. What is the highest amount of weekly mileage you've ever run and how long ago was that?

7. How long is your average/most recent long run?

8. What pace would you say is a very easy effort, relaxed pace for an average run? This is a pace so slow that you could talk the entire time almost as easily as walking.

9. When do you want to run and rest?

10. What are your favorite and least favorite kinds of running workouts?

11. Do you strength train and/or cross train?

12. What do you struggle with?

If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab

If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.

LINKS:

If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

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I appreciate Coach Claire’s positive insights on training!<

sub-20 minute

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