A 16-week beginner build to a 10K — Galloway run/walk, strength, and recovery, mapped around a real week. This is an illustrative sample; every client’s plan is built from scratch around their own goals, schedule, and needs. The Today button always lands on today\'s session.
Built around your real schedule — work, travel, and life — so training fits the week you actually have. Tap a week, then any day.
The job is simple: fuel enough to support the training and make hitting your protein easy. This is coaching, not a diet — there are no calorie limits here. Anything tied to labs, supplements, or a medical condition stays with your physician and a registered dietitian.
Easiest approach: a solid protein source at every meal plus a protein-forward snack. If you like a number, aim to clear roughly 1.4–1.7 g per kg of body weight a day — a floor to reach, not a cap. Under-eating protein is the main thing we guard against.
Eat more around your longer and harder runs, a little less on easy and rest days — but never start a run empty. Oats, rice, potatoes, fruit, whole grains. The gentle race-week carb-load is built into the schedule.
Weight-bearing running and the strength sessions build the durability that keeps a new runner healthy and progressing — a reason to keep them in, not skip them.
Spread protein across the day rather than one big serving. Swaps are tailored to each client’s preferences and the foods they already enjoy.
Get individual targets and any supplements from a registered dietitian and your physician — not from this page.
Training, fueling, and recovery only — no lab interpretation, supplement dosing, or medical management. Bloodwork, medication, and anything about a medical condition stay with your physician and registered dietitian.
Tap any exercise for sets, a live tempo animation, and exactly how to perform it — all on-page, plus an optional video demo a tap away. Shorter sessions slot into a busy day; the longer runs fit around work and travel.