Training plans by coach Quincy L. Harvey

Find the plan for the problem you have.

Each plan is a printable workbook with the matching program in the Composite Athlete app. Download the PDF in US Letter and A4, then log on paper or on your phone. No account needed to buy: we set one up from your checkout email.

You have a race on the calendar

My first half marathon has to fit my week.

Your First Half Marathon

12 weeks · $12.99

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My first 10K is coming up.

Beginner 5K to 10K Training Plan

10 weeks · $12.99

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I want to improve my race time.

Run a Faster 10K or Half Marathon

10 weeks · $12.99

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I run, and I want stronger legs for the miles.

Strength for Runners

8 weeks · $12.99

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I want to run and lift without one hurting the other.

Run and Lift in the Same Week

8 weeks · $12.99

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I entered a fitness race that mixes running and strength stations.

Hybrid Fitness Race Prep

12 weeks · $14.99

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I entered an obstacle course race.

Obstacle Course Race Prep

8 weeks · $12.99

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My fitness race is four weeks away and I don't know how much to train.

The Last 4 Weeks Before Your Fitness Race

4 weeks · $12.99

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My running falls apart after the strength stations.

Run Strong on Tired Legs

8 weeks · $12.99

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The sled, carries and wall balls slow me down in my fitness race.

Get Stronger at Sleds, Carries and Wall Balls

6 weeks · $12.99

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My partner and I signed up for a doubles fitness race.

Train Together for Your Doubles Fitness Race

8 weeks · $12.99

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I want to start running trails.

Start Trail Running

8 weeks · $12.99

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I train for triathlons and keep dropping the gym.

Strength Training for Triathletes

6 weeks · $12.99

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I finished my marathon and don't know what to do next.

Get Back to Running After Your Marathon

6 weeks · $12.99

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I want a short, hard push before my event or season.

6 Hard Weeks Before Your Event or Season

6 weeks · $12.99

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You want to get stronger

I want to start lifting and know what to do.

Strength Training for Beginners

12 weeks · $12.99

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I have been away from training and want to get back in shape.

Get Back in Shape

12 weeks · $12.99

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I want stronger glutes and a stronger upper body.

Women's Glute and Upper Body Strength

8 weeks · $12.99

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I am over 40 and want to keep getting stronger.

Strong After 40

12 or 8 weeks · $14.99

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I am over 40, I lift and run, and recovery feels different.

Strong and Race-Ready After 40

12 weeks · $9.99

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I want to build muscle with a plan I can follow.

Muscle Building Workout Plan for Men

8 + 6 weeks · $14.99

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I want my meals to keep up with my training.

Meal Prep for Strength Training

8 weeks · $14.99

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You train at home

I have no equipment at all.

The 4-Week Home Workout Plan

4 + 6 weeks · $12.99

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I only have 30 minutes to train.

30-Minute Workouts When You Have No Time

6 weeks · $12.99

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I only have a pair of dumbbells.

The 8-Week Dumbbell Workout Plan

8 weeks · $12.99

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I have one kettlebell.

Kettlebell Workouts for Beginners

6 weeks · $12.99

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I sit at a desk all day and feel stiff.

Desk Worker Mobility

6 weeks · $12.99

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