Training Programs

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Proven Success with the ChiRunning Training Triad: Technique » Conditioning » Performance

There’s no doubt about it, if you want to run your first 5K or get a personal best at a marathon, the best place to begin is with good running technique.
Distance, conditioning and speed then come with ease.

Learn What Makes Chi Training Different

What are you training for?

5K Training

Rock your first 5K! Improve your running technique and finish with a smile! Here’s the perfect 8-week technique-based training program.

View 5K Training Plans

10K Training

Run your first, or your best 10K. With our technique-based training programs, you can lower your effort and increase your speed. What’s not to like about that?

View 10K Training Plans

Half Marathon Training

Our injury-free training program is packed with technique lessons, conditioning workouts and everything else you’ll need to run your first Half… or your best Half.

View Half Marathon Training Plans

Marathon Training

Those who finish with a smile are those who are the best prepared. Run your best and stay injury-free from the start of your training to the finish of your marathon.

View Marathon Training Plans

The Formula for Success


When most people use the words running and performance in the same sentence, images of speed and podium finishes come up. We think that’s a very limited use of the word, and we’re here to set the record straight and give “performance” some room to breathe.



Conditioning is all about toning your muscles and strengthening structurally weak areas in your body. When you run correctly you naturally strengthen the muscles that provide support while relaxing muscles no longer needed for propulsion.



ChiRunning is based in a centuries-old principle from T’ai Chi: shift your workload to the core muscles. This allows your leg muscles to do less, and the lower leg muscles to do almost nothing.


What others are saying...

My first marathon took me 6 hours. My second took me 6 hours and 3 minutes. My third only lasted 19 miles. And then someone on the bus told me about ChiRunning.

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ChiRunning for Women

You deserve a running program that considers your specific needs. ChiRunning helps cultivate your unique strengths, while supporting your biggest challenges.

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