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Free 5K Training Plan for Austin Marathon KXAN Simple Health 5K

FREE 12-week 5K training plan to get you ready for Austin Marathon KXAN Simple Health 5K

Professional triathlete and coach Paul “Barny” Matthews constructed a free 5K training plan to get you ready for the 2020 Austin Marathon KXAN Simple Health 5K benefiting Paramount Theatre on February 16th! Whether you’re new to running or returning from a lengthy absence, download this free 12-week 5K training plan and toe the start line with confidence. Training begins Sunday, Nov. 24th, and takes you all the way to the start line. Barny is the coach of Heather Lieberg, 2019 Austin Marathon female champ (2:42:27) and 2020 Olympic Marathon Trials qualifier.

Are you running the Austin Marathon or Austin Half Marathon? Download Barny’s free marathon or half marathon training plan today!

Train for your 5K with a pro

Barny is a world-class triathlete, winning or placing at numerous IRONMANs and 70.3s. He broke onto the triathlon scene at the 2014 IRONMAN Asia Pacific Championship in Melbourne. The native Australian finished second in his home country with a time of 8:02:14. He ran the marathon portion of the triathlon (final portion) in 2:44:09! During the marathon, Barny averaged 6:26 min/mile after swimming 2.4 miles and cycling 112 miles! His coaching style provides athletes with a blend of training knowledge he’s learned first-hand. Barny also includes lessons he’s been taught from other world-class runners and triathletes. Barny lives in Austin, but coaches athletes around the world.

This downloadable plan is geared for runners who’ve just discovered running or are returning from a lengthy absence. You can customize this training plan yourself by adjusting the specific workouts and their days to fit your busy life.

Pro tip: when you have a rest day, take it!

Take your training to the next level and contact Matthews today for personalized coaching. Make sure you ask for his special Austin Marathon coaching rate! Follow him on Facebook, Twitter, and Instagram to see where he’s training and join him for a workout.

Enter your email to download the KXAN Simple Health 5K training plan!

Free 5K training plan for the month of November, designed by Paul "Barny" Matthews for the 2020 Austin Marathon KXAN Simple Health 5K.

Free 5K training plan for the month of December, designed by Paul "Barny" Matthews for the 2020 Austin Marathon KXAN Simple Health 5K.

Free 5K training plan for the month of January, designed by Paul "Barny" Matthews for the 2020 Austin Marathon KXAN Simple Health 5K.

Free 5K training plan for the month of February, designed by Paul "Barny" Matthews for the 2020 Austin Marathon KXAN Simple Health 5K.

When you Get Knocked Down, Get Up and Run Again

Runner’s ultimate running goal to culminate with the Austin Marathon

Every runner has experienced the highs and low of running. Everyone experiences failure and success, from elite runners to the casual jogger who just started. The mental aspect of running is just as vital, if not more important than the physical. Jeremy Tavares encountered many of life’s hurdles during training for the 2019 Austin Half Marathon. He never toed the start line and was devastated. Read his edition of My Running Story to learn how he overcame that failure to create his ultimate running goal, his “Forty for Forty.”

“It’s not whether you get knocked down, it’s whether you get up.” – Vince Lombardi, legendary Green Bay Packers coach. 

Jeremy Tavares poses with his kid. His ultimate running goal will culminate with the 2020 Austin Marathon.Failure leads to inspiration

I trained for the 2019 Austin Half Marathon and failed miserably. As the sleep-deprived father of a two-month-old, my immune system was shot. I tried to push through, but persistent bronchitis kept winning out. Eventually, I was too far behind in my training to continue. At the time I was devastated. I really wanted to complete this race so I could have a nice shiny medal and a story to tell my son one day. At this point in my life, as I look back, it doesn’t really seem like I’ve accomplished much.

My ultimate running goal, “Forty for Forty”

Your character isn’t defined by how many times you get knocked down. It’s defined by how many times you get up. I was going through some of my running gear (shoes, cold-weather gear, etc…) wondering if I should toss or donate them when I thought about my ultimate running goal. I’ll be 40 years old in a few months. What if I made a commitment to celebrate this milestone by running 40 races. My “Forty for Forty” would start with a few 5Ks and build up to a couple of marathons. That sounded kind of epic! I couldn’t let the idea go. I thought about it all of the time. Sheesh, that would give me stories to tell my son with plenty left over for the grandkids!

2020 Ascension Seton Austin Marathon

Now, I’m training hard and eating smart. The commitment I’ve made to my ultimate running goal is as serious as any I’ve ever made in my life. My own father died at the age of 53. I want to surpass that. So, to get to the point, I’ll be back next year. My “Forty for Forty” will culminate with the 2020 Austin Marathon!

My Running Story is a series of blog submissions from runners just like yourself. They submitted their inspirational running stories as part of a contest to win an entry of their choice to the 2020 Ascension Seton Austin Marathon. Their stories range from crossing their first finish line to drastic lifestyle change due to running. Everyone’s story is different and unique, impacting them in a specific way. While each story is specific to the author, everyone can resonate in some form or fashion because of the power of running. Other My Running Story submissions include Kayleigh Williamson, Kirsten Pasha, Michael Coffey, Samantha Santos, Tom Hamann, Erica Richart, Angela Clark, and Rebecca Galvan.

Building an Unbreakable Bond through Running

Running hundreds of miles has created an unbreakable bond between Samantha and her daughter

It’s no secret, running brings people together. They meet at a run club, on the roads, or at the Austin Half Marathon. Whether runners become fast friends or fall in love, it’s obvious running can build an unbreakable bond. Read Samantha’s edition of My Running Story to learn how running helped her and her daughter create their unbreakable bond. They’ve accomplished a lot and Samantha has her eyes set on a major goal on Austin’s streets on February 16, 2020!

Samantha's daughter loves running, it helps build their unbreakable bond.

The contagious smile of Samantha’s daughter when they’re running.

Never thought I would be a runner

I never thought I would be a runner, but my daughter changed all of that. I vividly remember our first run together. Lacing up a beat-up pair of sneakers, getting her little arms and legs inside her snowsuit (spring in Wisconsin), and slogging down the street just trying to sneak in one, maybe two miles. And why did I think that running with a stroller would be easy? Momentum or something? I was so wrong. I was also five months postpartum and had only ever gone for one intentional run before. 

Sure, I ran here and there, but never had I set a mileage or pace goal. That morning in March 2017 was the start of it all. That April we ran our first 5K together and somehow snagged first in our age group. That June we ran our second 5K in our new home: California. Then the miles just kept adding up. We have seen so many miles of California coastline, the Midwest, and New York City strictly by stroller and street. We have completed 5Ks, 10Ks, and a half marathon together. For others, she has waited for me at the finish line.

Her smile is contagious

She has been my biggest cheerleader and coach. Her smile is contagious when she’s taking in the sights on a training run or amidst other runners in the middle of a race or listening to the cheering at the finish line. Running has brought so much joy to both of us. I am forever grateful for my daughter and the unexpected gift she has given to me with running.

Now here I am one month postpartum with our baby boy. We are moving to Austin soon. A new baby, a new home, and a new jogging stroller. There truly is no better way to see a city than by running through its streets. So much adventure, challenge, and joy lie ahead as we get ready to discover the streets of Austin by stroller and street. And what better goal to have than to run the Austin Half (or perhaps I will finally check that full marathon off my bucket list!). Update – Samantha has committed to the Ascension Seton Austin Marathon!

My Running Story is a series of blog submissions from runners just like yourself. They submitted their inspirational running stories as part of a contest to win an entry of their choice to the 2020 Ascension Seton Austin Marathon. Their stories range from crossing their first finish line to drastic lifestyle change due to running. Everyone’s story is different and unique, impacting them in a specific way. While each story is specific to the author, everyone can resonate in some form or fashion because of the power of running. Other My Running Story submissions include Kayleigh Williamson, Kirsten Pasha, and Michael Coffey.