Run beyond race day.
A weekly newsletter for Wilmington runners, and free training plans built from real workouts.
Training plans
Answer a few questions and get a week-by-week plan for a 5K, 10K, half marathon or marathon. Free while we test it with local runners.
- Paces from your own race
- Easy days stay easy and hard days are the right kind of hard, because every pace comes from a recent result of yours.
- Real workouts
- Track sessions, hill runs, tempos and long runs, written by a coach and matched to your paces.
- Safe by design
- Mileage builds gradually with cutback weeks and a taper, and the plan tells you when a goal or peak is too much, too soon.
- Strength and recovery
- Strength, mobility and optional cross-training, with a short reason for every session.
How it works
- Tell us about your race. Distance, date, goal time, a recent race, and your last three weeks of running.
- Choose how you want to train. Runs per week, workout days, long run day, strength and cross-training.
- Get your plan. See your paces and every week, then print it or add it to your calendar.
The newsletter
Beyond the Bib - ILM is a weekly email for Wilmington, NC runners: race recaps, workouts, local run clubs, and everything that happens between one bib and the next.
Races and run clubs
Every upcoming race within 40 miles of Wilmington, and the weekly group runs, in one place.