Run Training Plan

We help runners and triathletes get faster.
running 5k
  • 1 RUN HARD
  • 2 RECOVER HARD
  • 3 WIN THE DAY
  • RUN HARD
  • RECOVER HARD
  • WIN THE DAY

K Squared Fitness Run Training Plans Have Been Used By...

Get stronger, faster, and improve performance.

K Squared Fitness is a run coach in your pocket.

K Squared Fitness Run Training App

at home workouts for men

More Than Just Run Workouts

The complete approach to run training.

Customize Your Training

Correct muscle imbalances, strengthen your core and improve your flexibility with access to multiple training programs.

Compete

Our K2 Run family is a group of hard working, and competitive natured people who is going to get after it everyday.

running 5k

MORE THAN JUST RUN WORKOUTS​

The complete approach to run training.

Customize Your Training

Correct muscle imbalances, strengthen your core and improve your flexibility with access to multiple training programs.

Compete

Our K2 Run family is a group of hard working, and competitive natured people who is going to get after it everyday.

How The Run Program Works

Watch the video below to get a detailed outline of what everyday of training looks like.

Easy to use and personalized to you

How It Works

Customize Your Workouts

Want To Maximize Your Time, Energy, And Workouts?
WHEN YOU RUN WITH

K Squared Fitness

WE CAN PROMISE
how to train for a faster 5k
No More Guesswork

We provide the most comprehensive run training program that will be tailored to help you reach your goals.

No Contracts

We will give you our best from day one, and we are confident you will love the results you get. If not, you can cancel at any time.

No BS.

We give you the tools, education, and support. You put in the work.

Getting faster just got easier.

Have you tried other run run training plans that didn’t give you the coaching you needed? Do you spend time researching online which run program is best for beginners, or how to lose weight? 

We know how frustrating it is to not see the progress with how hard you have been working. Hitting the pavement every week and not getting faster, not seeing the weight drop off sucks. 

Have you considered following a run app that lays out a detailed plan?  Are you looking for a plan that gives you the structure and coaching you need to work on your improve your running?

We have created the most detailed run plan that emphasizes the importance of:

  • Mindset
  • Mobility
  • Core Strength
  • Detailed Run Workouts
  • Intensity

Great programming, support, and getting you to the next level is what we do best!

running

Your 5K Run Training Program Includes

Personalized Run Program

Follow a run training program that meets you where you are at.

Cross Training

Strength training to correct muscle imbalances and improve your core strength.

Running App

Your run training plans are easily accessed from any device so you ever miss a workout.

Talk To Your Coach

We want the best for you. You can reach out to us at anytime.

Private Facebook Group

Post your runs, meet other K2 Runners and get our inside tips on how to stay healthy and moticated year round.

Run Drill Videos

Don't leave any performance on the table. Access to over all of our video tutorials to become a better runner.

Trusted by NFL Athletes, military, and thousands of runners around the world.

DON'T TAKE OUR WORD FOR IT

SEE WHAT OUR ELITE ATHLETES HAVE TO SAY

WHO ARE CRUSHING IT!

DaQuan Jones

WR New York Jets

Superstar Mom

Interior Designer

DT Denver Bronchos

CEO / Business Owner

CEO / Business Owner

Student

CEO / Business Owner

DT Tenneessee Titans

Boss Woman

Tax Accountant

Get started today with OUR

Run TRAINING Program

7 Day Trial

$ 1 For 7 days
  • K2 Run Training Program

Do you have Questions about our training programs?

The K2 Run training plan is designed for the everyday people who want to get faster, lose weight improve their fitness.

They want to be the best version of themselves, and they will stop at nothing short of that

When you sign up for the K2 Run Program, you will have access to all the programs listed below:

Having a variety of programs will allow you to attack your weaknesses and become a more well rounded athlete.

All Programs Include:

  • Video tutorials for every movement
  • Recommended weights, pace, and intensity for each workout
  • Feedback from expert coaches

K2 Athlete:

  • Comprehensive Training Program
  • 5 Days Per Week
  • 90 Minute Sessions

This program is designed to designed for elite athletes who want the most out of their performance training. 

Watch this video to learn more about the training program. 

K2 Fitness:

  • Brutal Total Body Workouts
  • 60 Minutes
  • 6 Days Per Week

This programs training is suited for the "weekend warrior" they love training hard but can't train as much as they used too. 

We still focus on building strength taking your through different strength & power phases, athletic training (plyometrics), some fun building muscle segments and an extremely well rounded strength conditioning plan. 

K2 Gymnastics Strength:

  • Dedicated Gymnastics Workouts
  • 3 Day Per Week
  • 20 Minutes

This training program is designed for athletes who are competing in the sport of fitness and want to improve their gymnastics skills & strength. 

K2 Gymnastics HIIT:

  • Interval Style Gymnastics Workouts
  • 3 Days Per Week
  • 30 Minutes

This program is is designed to improve your endurance (aerobic capacity) so you can handle those high skill movements without burning out. 

K2 Strength:

  • Focus On Compound Lifts (Squat, Deadlift, Presses)
  • 3 Days Per Week
  • 45 - 60 Minute Workouts

Designed to increase your strength and athletic performance. Throughout the year we go through different strength & power phases (cycles) to prevent plateau. 

K2 OLY

  • Master the Olympic Lifts
  • 4 Days Per Week
  • 30 Minutes

Focus is on Clean & Jerk and Snatch. Throughout the training plan you will see an emphasis on positioning, upper body and lower body strength from designed by expert Olympic lifting coaches. 

K2 Conditioning:

  • Improve Your Engine
  • 7 Days Per Week
  • 3 Run, 2 Row, 2 Bike Workouts

To increase your endurance you have to train it with conditioning workouts.

We have seen a direct correlation with peak athletic performance when an athlete takes the time to improve their endurance and core strength.

Although we encourage our clients to eat a healthy, well balanced diet, we will not be providing nutrition coaching as a part of the athlete program track.

Your workout will be posted at 12:01 AM (CT)

If you are looking to improve your run training we want to build your strength and endurance. 

I don't specialize in races distance -  half marathon training and marathon but our run training plans will prepare you very well for:

  • 1 Mile
  • 5K Race
  • 10 K Race

I'm a huge believer that half marathon and marathon training is all about a mindset. Yes that's partially true but you also need to be logging enough miles to prevent injury.

If you are a new to focused running I have a beginners guide to help you run faster. 

We talk about:

  • Different run paces (easy, moderate, fast, faster, fastest, sprint)
  • How important it is to build your aerobic capacity not just for weight loss/fat burn efficiency but for optimal performance. 

This is what experienced runners and elite athletes are doing. 

 

Throughout the calendar year our run training will take runners through six and eight week training plans.

Each training "cycle" will have a different focus. For example:

  • Building speed
  • Building endurance
  • Fartlek intervals
  • Improving running form

If you do the same run workouts each week you will not see results as fast. This is a very common running mistake. 

I call this blackhole training. 

This is also why many struggle with weight loss. You can't do the same thing week after week and expect different results.

When runners follow a plan it helps prevent injury (plantar fasciitis) and optimize performance. 

Each week we will gradually increase the amount of time and miles you put on your feet. 

Our workouts are 3 days a week with an option for 5 days a week.

  • Day 1 - Speed

To run faster you have to run fast. Here we focus on speed, power output. This is why building strength is essential as well. Especially for beginner runners. 

  • Day 2 - Intervals

These days we focus on your "push" pace. Something you couldn't hold for a longer period of time. 

Throughout our eight-week training schedule we will increase the amount of time and volume of your "push" pace. 

  • Day 3 - Endurance

You may have heard of run at your "easy" pace or "conversational pace"  Fridays we will focus on building your capacity. 

  • We are here to support you and your running journey. Reach out to us at anytime!

     

    •  

You can join the K2 Athlete training program at any time! The cost is $49 per month, or get two months free by signing up for the year by clicking here!

If you have any further questions feel free to email us at:

contact@ksquaredfitness.com

athlete training program

If you are tired of doing random run workouts and are ready to get stronger, faster, and more fit, then HECK YES!

Here are a few types of people who have seen success using our run plan:

  • People New To Running (Beginners)
  • Training for weight loss
  • Working Executives
  • Runners
  • Crossfit Competitors
  • Military
  • NFL Athlete

K Squared Fitness is the run training program for you if….

  • You are beginner and are looking for a running program for weight loss.
  • You have been working out and running for years but you fell off and are ready to give ready for a fresh start.
  • You have a goal in mind, and you want expert help to give you a plan. 
  • You're willing to put in the work. We'll give you the tools, education, and support. 
  • You agree that you aren’t getting the results you want from doing run workouts.
  • You feel confident trying our program.

If you agree with most or all of these statements, we can't wait to have you be a part of The K Squared Run Training Plan!

Meet your Run coaches

Get trained by expert run coaches
athlete training program

Kevin Andres

Head Coach, Professional Athlete and Owner of K Squared Fitness

As head Coach, professional athlete and owner of K Squared Fitness, Kevin coaches people to bring out the best version of themselves.

Driven by the desire to change people’s lives through fitness, Kevin has the innate ability to help people achieve what they never thought was possible. Once named Nashville’s Fittest Man, Kevin is now helping others transform their lives with his signature program designed for everyday people and aspiring athletes.

free fitness tips

Katie Andres

Bachelor of Science degree in Health and Physical Education

Katie plays an essential role in supporting the K Squared Community. Not only does she manage all of our social media accounts, but also leads our monthly service projects and works hard behind the scenes to ensure a pleasurable experience for our community.

Katie has a Bachelor of Science degree in Health and Physical Education, along with her Nutrition Certification through Precision Nutrition. She has seen tremendous success in her own fitness through K Squared Fitness programming and is now motivated to help others achieve their fitness goals too!.

Become The Best Version Of Yourself And Join The K Squared Run Community

6-week

RUN training

Cycle

to help you get faster and crush your next 5k
Improve your run times just running twice a week
  • Run Training Program
  • Starting 18th April
  • Run Training Program
  • Starting 18th April
  • Run Training Program
  • Starting 18th April

Do you feel frustrated trying everything in your power and not seeing any progress? 😩

Are you tired of

I Totally Understand...

Don’t Worry!

If you answered yes to any of the above, then my run training program will help you become a more “fat efficient” runner and get faster in just 6 weeks!

I work with a lot of NFL athletes day in, day out to improve their performance and I know exactly how you can improve your run time running just twice a week.

DaQuan Jones

Interior Designer

CEO / Business Owner

DT Tenneessee Titans

WR New York Jets

DT Denver Bronchos

Student

Boss Woman

Superstar Mom

CEO / Business Owner

CEO / Business Owner

Tax Accountant

Still not convinced, see

How The Run Program Works

Watch the video below to get a detailed outline of what everyday of training looks like.

running 5k
The complete approach to run training.

Customize Your Training

Correct muscle imbalances, strengthen your core and improve your flexibility with access to multiple training programs.

Get access to

1-1 kick-off call with me (KEVIN)

where we will map out your fitness goals!

Community

A community of runners who are striving to put their best foot forward!

Workouts

Detailed run, strength training, core, and stretching workouts

Mobile App

All of our workouts are fully guided within our app and it’s pretty sick

best at home workout app

A little bit about me...

Hi, I'm Kevin Andres

Head Coach, Professional Athlete and Owner of K Squared Fitness

Once named Nashville’s Fittest Man & 1st Position winner of CrossFit open workout 22.3 scaled. Kevin is now helping others transform their lives with his signature program designed for everyday people and aspiring athletes.

Are you ready to transform your running performance?

Become The Best Version Of Yourself And Join The K Squared Run Community

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