“For Time” with Myriad – Episode #112
Train to Run: The 12-Week Running Program for Athletes Who Are Done Winging It
You lace up, head out the door, and somewhere between the driveway and the first mile you decide today feels like a “long run day.” Or a “sprint day.” Or a “whatever I feel like day.” Two weeks later, you’re hurt, undertrained, and wondering what went wrong.
On Episode 112 of For Time with Myriad, Coach Dan German, with over 20 years of fitness industry experience, is here to fix exactly that. He’s built Train to Run: a structured, 12-week running program designed for the athlete who can run a 5K but has no idea what comes next.
What Is Train to Run?
Train to Run is a 12-week, structured half marathon training program built for the middle-ground athlete. Not the person chasing a Boston qualifier. Not the complete beginner who’s never run a mile. The person who’s graduated from Couch to 5K, can go 30 minutes without stopping, and is now staring at a blank calendar thinking — what now?
The gap between “I can run” and “I’m ready to race” is exactly what this program is designed to close. Whether you randomly signed up for a half marathon, want to get serious about HYROX, or just want a plan that isn’t based entirely on vibes — this is built for you.
Who Is This Program For?
Dan describes himself as the quintessential middle-ground runner, 6’6″, 230 pounds, solidly not built like a sub-7-minute miler. He watched people blazing through the Carmel Half Marathon 10K recently and thought, “That’s never gonna be me.” And that’s okay. Because Train to Run isn’t about becoming an elite runner. It’s about training smarter than you have been.
This program is built for:
- The athlete who just finished Couch to 5K and doesn’t know what to do next
- The person who signed up for a half marathon impulsively and needs a real plan, fast
- The CrossFit athlete who wants to train for a race without sacrificing gym gains
- The HYROX competitor who knows there’s 8K of running in the race and wants to actually be prepared for it
- Anyone who’s been running by feel and keeps ending up injured
What’s Inside the Train to Run Program?
This isn’t a “just run more” plan. It’s a complete, structured training system with everything you need from day one through race day:
Program Structure
- ✅ 12 weeks, 3 phases — progressive training built to peak at race day
- ✅ 4 runs per week — all purposeful, all laid out in advance
- ✅ Weekly calendar — map your week, see your schedule, adjust as needed
VDOT-Based Pacing Guide
One of the most valuable pieces of the program is the built-in VDOT pacing system. Input your current fitness level and the spreadsheet generates target paces for every training zone — so when the program calls for a Zone 3 run, you know exactly what pace that means for you, not for some generic athlete.
Warm-Ups, Strength Work & Race Day Guidance
- ✅ Proper warm-up protocols — because two quad stretches and a prayer doesn’t count
- ✅ Supplemental strength work — targeting the smaller muscles (hips, lower leg, stability) that standard gym programming skips
- ✅ Flexibility built in — guidance for when life happens: illness, travel, minor injuries
- ✅ Race week and race day guidance — show up prepared, not just present
- ✅ FAQ section — answers to the most common questions before you even think to ask them
- ✅ HYROX training path — a specific track built into the program for athletes targeting a HYROX race
How Much Does Train to Run Cost?
Train to Run is $150 for lifetime access. Not a monthly subscription. Not a seasonal offering. Pay once, own it forever. Start it in January on a treadmill. Pick it back up in the fall before your next race. Use it again two years from now when you sign up for another half on a whim.
It works wherever you run; treadmill, TrueForm runner at the gym, your local track, or the roads outside your front door. Myriad members can also use our running routes and even recruit a friend or two to go through the program together.
How to Get the Program
Two ways to get started:
- Free one-week preview — Comment RUN on this Instagram post and we’ll send you a sample week of the program at no cost.
- Full program access — Purchase Train to Run here for $150 → Dan will follow up personally after sign-up and is available for questions throughout the entire 12 weeks.
Stop deciding how far to run based on how you feel that morning. Your next race deserves a real plan. 🏃
Questions? Reach out at info@myriadfit.com and we’ll get you pointed in the right direction.
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