THE ZY METHOD · SELF-GUIDEDA PLAN YOU CAN ACTUALLY FOLLOW.
Clear, practical training PDFs for runners who want structure without one-on-one coaching.
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CHOOSE YOUR DISTANCE
FOUR STARTING LINES.
5K8 WEEKS
COUCH TO 5K
Start running with structure, patience, and a finish line in sight.
- Clear weekly schedules and guidance
- Walking, pacing, and self control principles
- Strength training guidance for runners
- Warm ups and cooldowns
- Simple nutrition guidance
- Monthly summaries and check ins
GET THIS PLAN 10K8 WEEKS
5K TO 10K
Build endurance beyond the 5K without losing the rhythm you’ve earned.
- Weekly run schedules with long runs and recovery built in
- Guidance on pacing, effort, and race pace familiarity
- Strength training guidance for runners
- Warm ups and cooldowns
- Simple nutrition guidance
- Monthly summaries and check ins
GET THIS PLAN 13.112 WEEKS
HALF MARATHON
Step into longer training with clear effort, strength, and recovery guidance.
- Weekly run, strength, recovery, and rest structure
- Controlled speed work and race pace guidance
- Strength training guidance for runners
- Warm ups and cooldowns
- Mid run and race nutrition guidance
- Monthly summaries, check ins, and post race guidance
GET THIS PLAN 26.216 WEEKS
MARATHON
Build the strength, patience, and race day confidence to cover 26.2 with a clear plan.
- Weekly run, strength, recovery, and rest structure
- Controlled speed work and race pace guidance
- Strength training guidance for runners
- Warm ups and cooldowns
- Long run fueling and hydration guidance
- Monthly summaries and check ins
- Taper, race day, and post race guidance
GET THIS PLAN INSTANT PDF DOWNLOADS THROUGH GUMROAD.
The 5K, 10K, half marathon, and marathon plans are ready now.