Training for Runners


About Coach Jenny

Coach Jenny Hadfield is the co-author of the best-selling books Marathoning for Mortals and Running for Mortals , and a veteran running coach who has trained thousands of runners of all levels. She is a featured speaker at many distance-running events, a columnist for Women's Running Magazine, and writes the "Ask Coach Jenny" blog for RunnersWorld .

Jenny is an accomplished runner and endurance athlete herself, having competed in marathons and multi-day endurance events all over the world including the Antarctica Marathon and three Eco-Challenge Expedition races. She is also the women’s distance record-holder on ElliptiGO having successfully ridden from Chicago to Toronto (508 miles) in six days. Jenny is an active member of our team of professional runners who cross-train on the ‘GO.


If you are interested in using your ElliptiGO as an integral part of your 5K, 10K, half-marathon or marathon training, Coach Jenny Hadfield has developed these training tips and programs for you.

Use the links below to jump to the program you think will be best for your needs or scroll through this entire page to read about and compare programs. All programs are available for download as a PDF. If you have any questions or feedback for Team ElliptiGO about these training programs, email us at: training@elliptigo.com

The key to finding the right program for you is to match your current training regimen with that of the first week of the training schedule. Doing so will allow you to progress more quickly and reach your goals more effectively. In the programs listed below, there is something for every interest and experience level.

5K Programs

10K Programs

Half-Marathon Programs

Marathon Programs


5K First-Timer Program


This program is geared to those who are training for their first 5k. It combines a perfect blend of running and low-impact ElliptiGO workouts to prepare you to run a 5K. The program is best suited to those who have been riding the ElliptiGO for 20-30 minutes 2-3 times per week and running 1-2 times per week 20-30 minutes. If you are riding/running less, no worries, consider following the Return to Running Program. <<Download 5K First Timer Program PDF>>

5K Improved Performance Program

This program is geared to those who have run a 5K, are currently running at least 3-4 times per week and want to improve their 5K time. It combines a perfect blend of running and ElliptiGO workouts to train harder with less impact on your body. The program is best suited to those who have been riding the ElliptiGO for 45-60 minutes 2-3 times per week and running 3-4 times per week 45-60 minutes. <<Download 5K Improved Performance Program PDF>>

5K Return to Running Program

This program is geared to those who are injury-prone or want to get back into running again. It combines a perfect blend of running intervals and low-impact ElliptiGO workouts to prepare you to run-walk a 5K. The program is best suited to those who have been riding the ElliptiGO for 20-30 minutes 2-3 times per week. If you are riding less, no worries, simply email training@elliptigo.com to request the "Learn to Ride" program and then follow this plan. <<Download 5K Return to Running Program PDF>>

10K First-Timer Program

This program is geared to those who are training for their first 10k. It combines a perfect blend of running and low impact ElliptiGO workouts to prepare you to run a 10K. The program is best suited to those who have been riding the ElliptiGO for 45-60 minutes 2-3 times per week and running 2-3 times per week 35-45 minutes. <<Download 10K First Timer Program PDF>>

10K Improved Performance Program

This program is geared to those who have run a 10K, are currently running at least 3-4 times per week and want to improve their 10K time. It combines a perfect blend of running and ElliptiGO workouts to train harder with less impact on your body. The program is best suited to those who have been riding the ElliptiGO for 60-90 minutes 2-3 times per week and running 3-4 times per week 45-75 minutes. <<Download 10K Improved Performance Program PDF>>

Run-Walk Half Marathon Training Program

The Run/Walk Half-Marathon Program is best suited for those who may be new to running and have a weekly mileage base of 8-10 miles per week, may be exercising and fit but running sporadically, enjoy the run-walking strategy or are prone to developing injuries. This program begins with three run-walk workouts per week and gradually progresses to 3-4 per week. It will take you from a 3 mile endurance run-walk and progress gradually to 10 miles preparing you to run-walk the half marathon distance.

Run/walk intervals reduce the amount of impact on the body, the risk of developing injury and increases the fun factor allowing for consistent training to help you go the distance. Seasoned long distance runners including ultra-marathoners also use the run-walk strategy to run faster for longer durations.

ElliptiGO workouts are weaved into this program for a total of 2-3 times per week and bridge the gap between the run workouts. This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Run-Walk Half Marathon Program PDF>>


Beginning Half-Marathon Training Program


The Beginning Half-Marathon Program is best suited for those who have been running 3-5 miles, 3-4 times per week for at least six months, or are a long time runner, but new to long-distance racing. If you're running less than this, consider the Run-Walk Half Marathon Training Program . This program starts with three runs per week and gradually builds to 3-4 per week. If this is your first half marathon and you have been running regularly, this is the program for you! It will take you from a 5 mile endurance run and gradually progress to running 10 miles preparing you to run the half marathon distance.

ElliptiGO workouts are weaved into this program for a total of 2-3 times per week, bridging the gap between the run workouts and building endurance in unison with the long training runs. This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Beginning Half Marathon Training Program PDF>>


Intermediate Half-Marathon Training Program


The Intermediate Half-Marathon Program is best suited for those who have been running 5-7 miles, 3-5 times per week for at least six months, or who have completed a half-marathon in the recent past and are looking to improve performance. If you're running less than this, consider the Beginning Half-Marathon Training Program .

This program includes 3-4 runs (speed, easy and endurance) and 2-3 ElliptiGO workouts per week. This program ups the ante with speed workouts, race pace endurance runs and hilly and moderate paced ElliptiGO workouts. The endurance runs build gradually in distance and are blended with back-to-back workouts with a shorter distance long run done at race pace followed the next day with a hilly ElliptiGO workout. This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Intermediate Half Marathon Training Program PDF>>


Run/Walk Marathon Training Program


The Run/Walk Marathon Program is best suited for those who may be new to running long distances and have a weekly mileage base of 12-15 miles per week, those who may be exercising and fit but running sporadically, those who enjoy the run-walking strategy and have used it complete a half-marathon, or those athletes prone to developing injuries.

This program includes three run-walk workouts and 2-3 ElliptiGO workouts. The run-walk intervals reduce the amount of impact on the body, the risk of developing injury and increases the fun factor allowing for consistent training to help you go the distance. Seasoned long distance runners including ultra-marathoners also use the run-walk strategy to run faster for longer durations.

ElliptiGO workouts are weaved into this program for a total of 2-3 times per week and bridge the gap between the run workouts. This will aid in strengthening running specific muscles, boosting cardiovascular stamina and endurance with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Run-Walk Marathon Training Program PDF>>


Beginning Marathon Training Program


The Beginning Marathon Program is best suited for first-timers who have been running 4-6 miles, 3-4 times per week for at least six months, runners who are getting back into long-distance running, and for athletes who are injury-ridden from running higher mileage/intensity regimens. If you're running less than this, consider the Run/Walk Marathon Training Program . This program starts with three runs per week and gradually builds to 3-4 per week. It will take you from a 5 mile endurance run and gradually progress to running 20 miles preparing you to run the marathon distance.

ElliptiGO workouts are weaved into this program for a total of 2-3 times per week, bridging the gap between the run workouts and building endurance in unison with the long training runs. This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints. These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.

The program also includes optional strength training workouts and rest days. Total body strengthening aids in improved muscle and joint balance, improved running economy, and reduced risk for overuse injuries.
<<Download Beginning Marathon Training Program PDF>>


Intermediate Marathon Training Program


The Intermediate Marathon Program is best suited for those who have been running 5-8 miles, 4-5 times per week for at least one year, or those who have completed a marathon in the recent past and are looking to improve performance. If you're running less than this, consider the Beginning Marathon Training Program .

This program includes four runs workouts (speed, easy and endurance) and 2-3 ElliptiGO workouts per week. This program ups the ante with speed workouts, race pace endurance runs and hilly and moderate paced ElliptiGO workouts. The endurance runs build gradually in distance and are blended with back-to-back workouts with a shorter distance long run done at race pace followed the next day with a hilly ElliptiGO workout. This will aid in strengthening running specific muscles, boosting cardiovascular fitness with less impact and wear and tear on the muscles, tendons and joints.

These workouts allow you to simulate the running motion and intensity without impact on the body to promote efficient recovery throughout the training. The faster the recovery, the sooner you’ll be able to train longer and stronger.
<<Download Intermediate Marathon Training Program PDF>>