5KM-Marathon Running Programs, By An Olympian, All Levels from Udemy

Follow The Exact Training Philosophy That I Used To Go From A First-time Runner To An Olympian In Less Than 8 Years.

Join 550+ ambitious runners that are crushing their running goal on a daily basis.

Hey runner,

I don’t care if you’ve already tried running a marathon and failed…

If you’re unathletic…

Or you’ve already tested every single running program you could find on the internet.

Before you give up on your running goals,

Let me tell you something…

You can achieve your running goal. For me, it all started with a dream.

WHO AM I ?

I started running back in 2016.And over the years I compounded a massive expertise on training, recovery, mental preparation, and more. In order to become world-class, I had to surround myself with world-class people (runners, physios, and coaches).

That training and knowledge got me from a +20:00 to a 13:03 5KM runner and the Olympics. And it will soon make me world-class in the 10km and (half-)marathon as well.

This training program gathers a big chuck of what helped me get there. Don't worry... Everything I share are things that I apply on a regular basis. No nonsense.

WHAT YOU'LL GET IN THIS TRAINING PROGRAM

My goal is to make you a better runner. It's as simple as that. This can mean running a new personal best, or just improving and having fun. Also, for a couple of years now, athletes have been under my personalized (1 on 1) coaching, and a vast majority of them ran personal bests from the 1500m up to the marathon.

I help you become the best possible runner by providing you with only the most up-to-date information in running science and industry. No nonsense. I read academic literature on running almost daily and have learned from the best coaches and physiotherapists by training and running races all over the world. It is a goldmine of knowledge, which made me and many other professional runners become world-class runners.

Through guides and videos, you'll get:

A full training plan. I included programs for the
A strength training plan, for three levels (beginner, intermediate, and advanced).
A mobility routine.
Much more info on topics such as nutrition, mental preparation, training phylosophy, etc.

I really hope you will enjoy this journey. True happiness is found through challenge, setback and personal fulfilment. Running makes us feel alive ;)

What's inside

Syllabus

Introduction

Welcome to your training program !

Here is a link to immediately access the team on Nolio :)

https://www.nolio.io/team/join/athletes/group/ca8d1704-b3a7-4629-b466-5f367a03584b

Here is a comprehensive guide with different methods to recover from a workout.

If you are used to
+55km/week : add 10min to 2 easy runs of your choice during the week
+65km/week : add 10min to all easy runs
+70km/week : add 20min to two easy runs of your choice per week

Please find your weekly training plan below:

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Offers training plans for 10km and half-marathon distances, providing structured guidance for runners looking to improve their race times and endurance

Includes strength training plans for beginner, intermediate, and advanced levels, helping runners build a well-rounded fitness foundation to support their running goals

Provides insights into the training philosophy, zones, and types, which may help runners understand the principles behind effective training and optimize their workouts

Includes guidance on nutrition before, during, and after training, which may help runners fuel their bodies effectively and optimize their performance and recovery

Features a link to a team on Nolio, which may require runners to create an account or familiarize themselves with a third-party platform to access team resources

Shares the training philosophy that helped the instructor become an Olympian, which may not be generalizable or suitable for all runners due to individual differences and goals

Reviews summary

Olympian's guide to running 5k to marathon

According to students, this course provides a comprehensive framework for runners of all levels aiming to improve performance from 5K up to marathon distances. Learners particularly appreciate the inclusion of structured training plans, strength, and mobility routines, noting that the insights from an Olympian instructor are highly valuable. Many report achieving personal bests or successfully completing race distances they previously found challenging. While the program is described as highly effective for those who commit, some mention it requires significant discipline and consistency. Overall, the feedback is largely positive for runners serious about following a detailed, expert-designed program.

Some aspects may not suit all runners.

"While comprehensive, beginners might find the volume challenging without careful adaptation."

"Could use more guidance on modifying plans for injuries or specific personal needs."

"The plans are set, which is great, but less flexible if your schedule is unpredictable."

"Better suited for those who can follow a predetermined schedule closely."

Integrates essential non-running exercises.

"It's more than just running; the extra components like strength are vital for runners."

"Appreciate that it includes strength and mobility work, not just running miles."

"The strength training plans were a great addition I wasn't expecting but found crucial."

"Incorporating mobility exercises made a noticeable difference in my flexibility and injury prevention."

Well-structured plans cover different distances.

"The training plans are laid out clearly for 5k, 10k, half, and full marathon. Easy to follow week by week."

"I loved having specific plans for different distances. It took the guesswork out of training."

"Includes detailed week-by-week schedules for various goals, which is super helpful."

"The program structure gives you everything you need, from speed work to long runs."

Helps learners achieve performance targets.

"I finally ran my first half marathon following this program! Highly recommend."

"Helped me shave minutes off my 10k time. It really works if you stick to it."

"Achieved a significant personal best in my marathon thanks to this training."

"This program is effective for hitting your running goals, whether it's finishing or running faster."

Valuable tips from a world-class runner.

"Getting training tips from an Olympian is incredible. His experience shines through."

"The instructor's perspective is unique and highly motivating."

"Learning the philosophy behind an Olympian's training was eye-opening."

"His insights on mental preparation and race week were particularly useful."

Success depends on strict adherence to plan.

"This isn't a magic bullet; you really have to commit and follow the plan rigorously."

"It requires consistency and discipline, especially with the strength and mobility work."

"The intensity ramps up, demanding dedication to see results."

"You need to be prepared to put in the work as scheduled."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 5KM-Marathon Running Programs, By An Olympian, All Levels with these activities:

Review Running Terminology

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Familiarize yourself with key running terms to better understand the training plans and improve comprehension of the course material.

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Create a glossary of common running terms.
Research the meaning of each term.
Test your knowledge with flashcards.

Review 'Running Rewired'

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Learn how to optimize your running form and prevent injuries by understanding the biomechanics of running.

View Running Rewired on Amazon

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Read the book and identify areas where your running form can be improved.
Practice the exercises and drills recommended in the book.
Monitor your progress and make adjustments as needed.

Review 'Daniels' Running Formula'

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Gain a deeper understanding of running training principles and methodologies to enhance your training and performance.

View Daniels' Running Formula on Amazon

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Read the book and take notes on key concepts.
Compare the book's training philosophies with the course's approach.
Apply the book's principles to your own training plan.

Four other activities

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Create a Personalized Training Log

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Track your progress, analyze your performance, and make informed adjustments to your training plan based on your individual needs and goals.

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Choose a method for tracking your training data (e.g., spreadsheet, app).
Record key metrics such as distance, time, pace, and heart rate.
Analyze your data to identify trends and areas for improvement.
Adjust your training plan based on your analysis.

Practice Running Form Drills

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Improve your running efficiency, reduce your risk of injury, and enhance your overall performance by practicing running form drills regularly.

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Learn about different running form drills (e.g., high knees, butt kicks).
Incorporate these drills into your warm-up routine.
Focus on proper technique and consistency.

Document Your Running Journey

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Reflect on your experiences, share your insights, and connect with other runners by documenting your running journey through a blog or video series.

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Choose a platform for documenting your journey (e.g., blog, YouTube).
Share your training progress, challenges, and successes.
Engage with other runners and build a community.

Design a Race Day Nutrition Plan

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Optimize your energy levels and prevent gastrointestinal distress during races by creating a personalized nutrition plan based on your individual needs and preferences.

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Research different fueling strategies for races.
Experiment with different foods and drinks during training runs.
Create a detailed nutrition plan for race day.
Practice your nutrition plan during a tune-up race.

Career center

Learners who complete 5KM-Marathon Running Programs, By An Olympian, All Levels will develop knowledge and skills that may be useful to these careers:

Marathon Trainer

A marathon trainer specializes in preparing runners for the challenges of a marathon, creating personalized training plans, and providing support and guidance. This course, focusing on the training philosophy, recovery, and mental preparation techniques used by an Olympian, is directly valuable to those who want to train others for marathons. The course on training programs, strength training, and mobility routines presents components of a great marathon trainer's toolkit. The course's information on training sessions, zones, nutrition, and mental preparation can be helpful for designing effective training schedules.

See salaries and explore the career path for Marathon Trainer

Running Coach

A running coach develops customized training plans for individuals or groups, helping them achieve their running goals. This course, focusing on training philosophy, recovery, and mental preparation used by an Olympian, directly correlates with the expertise needed to guide runners of all levels. The course provides insights into training programs, strength training, mobility routines, and nutrition, which are all essential components of a successful running coach's toolkit. Aspiring running coaches may find the information on training sessions, zones, and types particularly beneficial for designing effective training schedules.

See salaries and explore the career path for Running Coach

Cross Country Coach

A cross country coach leads and trains a team of runners, developing training plans, providing guidance, and fostering a supportive environment. This course, built on an Olympian's training philosophy, recovery methods, and mental preparation techniques, directly enhances the expertise needed to guide cross country runners of all levels. The course provides training programs, strength training, mobility routines, and nutrition guidelines, all essential for a successful coach. The course's content on training sessions, zones, and warm-up strategies might be particularly beneficial when designing effective training schedules.

See salaries and explore the career path for Cross Country Coach

Track and Field Athlete

A track and field athlete competes in various running events, striving to improve performance and achieve personal bests. This course offers a valuable opportunity to learn the training methods, recovery techniques, and mental strategies that propelled an athlete to the Olympics. The training programs outlined in the course, along with the strength training and mobility routines, can help build a solid foundation for athletic improvement. Someone who wants to excel as a track and field athlete may find the course's content on nutrition and mental preparation crucial for optimizing performance.

See salaries and explore the career path for Track and Field Athlete

Fitness Instructor

A fitness instructor leads group exercise classes, motivating participants and ensuring they perform exercises correctly and safely. This course offers specialized knowledge in running training, which benefits many individuals. The course's training plans, strength training programs, and mobility routines can be integrated into fitness classes. Fitness instructors looking to expand their expertise in endurance training may find this course relevant, as it delivers insights directly from an Olympian's experience. This course may equip fitness instructors to help clients who have running-related goals.

See salaries and explore the career path for Fitness Instructor

Personal Trainer

A personal trainer designs and implements exercise programs for clients to help them achieve their fitness goals. While a personal trainer's scope is broad, this course offers specialized knowledge in running training, which can be a valuable asset. The course's comprehensive training plans, strength training programs, and mobility routines can be integrated into personalized fitness regimens. Personal trainers looking to expand their expertise in endurance training may find this course particularly relevant, as it delivers insights directly from an Olympian's experience. This course may assist a personal trainer in helping clients who have running-related goals.

See salaries and explore the career path for Personal Trainer

Sports Performance Coach

A sports performance coach works with athletes to improve their athletic abilities, focusing on strength, speed, agility, and endurance. This course offers practical insights into training, recovery, and injury prevention strategies used by elite runners. The course's sections on strength training, mobility exercises, and recovery methods can inform training programs for all sports. Sports performance coaches may find the course's information on training philosophy and nutrition valuable for understanding the holistic needs of athletes.

See salaries and explore the career path for Sports Performance Coach

Kinesiologist

A kinesiologist studies human movement and applies scientific principles to improve health and performance. While this role often requires advanced education, this course offers practical insights into training, recovery, and injury prevention strategies used by elite runners. The course's sections on strength training, mobility exercises, and recovery methods can inform rehabilitation programs for runners. Future kinesiologists may find the course's information on training philosophy and nutrition valuable for understanding the holistic needs of athletes.

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Sports Physiotherapist

A sports physiotherapist specializes in the prevention, diagnosis, and treatment of injuries related to sports and exercise. While this role typically requires an advanced degree, this course offers practical insights into training, recovery, and injury prevention strategies used by elite runners. The course's sections on strength training, mobility exercises, and recovery methods can inform rehabilitation programs for runners. Future sports physiotherapists may find the course's information on training philosophy and nutrition valuable for understanding the holistic needs of athletes.

See salaries and explore the career path for Sports Physiotherapist

Wellness Consultant

A wellness consultant provides guidance and support to individuals seeking to improve their overall health and well-being. This course on running programs offers specific knowledge in the area of endurance training and the impact of running on physical and mental health. The course may provide insights into training plans, strength training, mobility exercises, and nutrition that wellness consultants can integrate when advising clients. The course's emphasis on mental preparation can provide valuable strategies for promoting mental well-being through running.

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Health Coach

A health coach supports clients in achieving their health goals through lifestyle changes. Though a health coach addresses various health aspects, this course can provide specialized knowledge in the area of running and fitness. The training plans, strength training programs, and nutrition information can be used by many individuals who have running goals. Health coaches may find the course's emphasis on mental preparation particularly useful for motivating clients to stick to their training plans and overcome obstacles.

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Recreational Therapist

A recreational therapist uses recreational activities to improve the physical, emotional, and social well-being of individuals with illnesses or disabilities. This course on running programs may provide specific knowledge in the area of endurance training and the impact of running on physical and mental health. The course may provide insights into training plans, strength training, mobility exercises, and nutrition that can be integrated into these roles. The course's emphasis on mental preparation can provide strategies for promoting mental well-being.

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Adapted Physical Education Teacher

An adapted physical education teacher modifies physical education activities to meet the needs of students with disabilities. This course can provide specific knowledge in the area of running and fitness. The training plans, strength training programs, and nutrition information can be used by many individuals. Adapted physical education teachers may find the course's emphasis on mental preparation particularly useful for motivating students to stick to their training plans and overcome obstacles.

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Sports Journalist

A sports journalist reports on sports events, athletes, and related topics for newspapers, magazines, websites, or television. This course may provide valuable background knowledge on the training methods, recovery strategies, and mental preparation techniques used by elite runners. Gaining insights into the course's training plans, strength training programs, and nutrition information can inform reporting on running-related topics. The course's emphasis on training philosophy and performance optimization may enhance the credibility and depth of a sports journalist's coverage.

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Athletic Director

An athletic director oversees the athletic programs for a school or organization, managing budgets, hiring coaches, and ensuring compliance with regulations. While this role typically focuses on administrative tasks, understanding the principles of athletic training can be beneficial. This course on running programs offers insights into training methodologies, recovery techniques, and mental preparation strategies used by an Olympian, which can inform decision-making regarding athletic program development. The course's information on training plans and nutrition might be valuable for supporting coaches and athletes.

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5KM-Marathon Running Programs, By An Olympian, All Levels

What's inside

Syllabus

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Reviews summary

Olympian's guide to running 5k to marathon

Activities

Career center

Reading list

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