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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.

Free Half Marathon Training Plan for 2020 Austin Half Marathon

FREE 12-week, 13.1-mile training plan to get you ready for Austin Half Marathon

Professional triathlete and coach Paul “Barny” Matthews constructed a free 12-week half marathon training plan to get you ready for the 2020 Ascension Seton Austin Half Marathon presented by Under Armour on February 16th! Whether you want to set a new PR or complete your first half marathon, download this 13.1-mile 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? Download Barny’s free marathon training plan!

Train for 13.1 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 want to complete their first half marathon or set a new PR on the streets of Austin. 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 Austin Half Marathon training plan!

Free half marathon training plan for the month of November, designed by Paul "Barny" Matthews for the 2020 Austin Half Marathon.

Free half marathon training plan for the month of December, designed by Paul "Barny" Matthews for the 2020 Austin Half Marathon.

Free half marathon training plan for the month of January, designed by Paul "Barny" Matthews for the 2020 Austin Half Marathon.

Free half marathon training plan for the month of February, designed by Paul "Barny" Matthews for the 2020 Austin Half Marathon.

Running Becomes New Routine for Volleyball Player

Broken back leads Blair on a journey and running becomes her new routine

There isn’t a correct way or right time to begin running. Everyone’s journey is different. Some start at a young age while others transition from a different sport. Some start later in life while others return after a lengthy injury. Unbeknownst to Blair Nagel, she broke her back in the seventh grade. But she didn’t realize it until eight years later (sounds like a runner already!). Read her edition of My Running Story, see how running became her new routine, and follow her journey back to full health!

Image of Blair Nagel backpacking through Colorado. Learn how running became her new routine when you ready her edition of My Running Story.

Blair enjoying the scenery while backpacking through Colorado! Credit – Blair Nagel.

Running was the only workout that didn’t aggravate back pain

February 2019 was marked by many things, most prominently inexplicable back pain. Here’s the thing, I’m a 21-year-old lifelong athlete and suddenly I couldn’t drive a car more than ten minutes down Lamar Blvd. How was I going to make it through the upcoming summer of backpack guiding in Colorado? Running became the only form of working out that seemed to make my body and back stronger, rather than ache. So, it became my new routine.

I grew up playing year-round volleyball. As long as I can remember, it was three or more hours of play a day. School ball in the fall, club in the winter and spring, beach in the summer. I’ve always loved the intensity of the game. I was in shape to sprint and jump – not to run long distances. So running and I have never quite been friends, barely even acquaintances on conditioning day. Then one day in the seventh grade, amidst all this training, I felt a sharp pain in my back for the first time ever. After a few months of physical therapy, I was back up and running, but things were never quite the same.

Eight years of my stubborn nature later, I had let my lower back pain persist to the point that some nights I’d end up laying on the floor. Sitting to finish an essay for class was too painful. I have friends in my life who decided it was time for me to overcome my strong will and see a spine doctor. All hopes and prayers begged for clarity because this didn’t add up. 

My back has been broken since seventh grade

Within seconds of looking at my x-ray, my doctor exclaimed, “Oh! Your back is broken! But don’t worry — it’s better than a fracture. No surgery needed. L5-S1 Isthmic Spondylolisthesis.” Essentially, my lowest vertebrae and sacrum are no longer connected by bone, only resting on my disc. My strong muscles compensated for the break since it occurred in seventh grade, until 2019, when my focus turned more to school and extracurriculars rather than fitness.

Not only did running become the new routine, it became a form of medicine. A safe place of healing. Training for the 2020 Austin Half Marathon is a journey back to health and a journey out of pain and stubbornness and into one of joy and overcoming.

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, Rebecca Galvan, Jeremy Tavares, and Axel Reissnecker.