Coach Theo’s Running Programs [FREE ACCESS]

FREE Couch to 5k Program & Fastest 5k Program!


It’s that time of year again! Running season is approaching. I love this time of year, not just because I personally enjoy running a race every month, but because other people get excited about upping their training too!

I want to help you make the best of your training time. If you’re like me, you don’t have much time to waste. And a major disclaimer here: I don’t consider myself a runner. I enjoy it, but I refuse to log in tireless hours pounding pavement. I like to lift weights and do our FMU conditioning workouts, so I need to be efficient with mixing in my running workouts.

I decreased my 5k time from a 20:30 to a 17:49 on just three running workouts per week, using the exact training protocols outlined for you in these FREE programs I put together for you.

If you’re new to running, I put together a get off the Couch to 5k training template for you as well.

Here’s a NEW dynamic warm-up video too (see below). This is a must to set up your workouts and performance for success! One of the biggest mistakes I see people make with workouts and races is that they don’t warm-up. Do not neglect this, especially if you want to run fast. 

My Dynamic Warm-up recommendation:

  • Find a 10 yard space. Walk the exercise down 10 yards, jog back. Do every exercise 2x each.
  • Level 1: If you are stubborn and refuse to warm-up, would you at least do the first three exercises in this video: Tip toe walks, cross body high knees, and punter kicks to lunges.
  • Level 2: If you get how important warming up is but still don’t want to put a lot of time into it, would you please do the first six exercises in this video: the above three exercises in level 1 plus quad pull & reach, grapevines, & shuffle shuffle scoops. 
  • Level 3: If you’re a gamer and understand how valuable the warm-up is, do all 8 exercises in this video then if you are really prepping to run your fastest race, make sure you add an 8 minute jog with some :5 second explosive spurts to really jump start your heart and fire up your muscles for your best race yet.

Enjoy and please share with anyone you know!


Coach Theo

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