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FLR founder, Angela,  is a certified personal trainer with a master's degree in exercise physiology and over 13 years of experience in the fitness and wellness industry. 



FLR has created free race training schedules for everyone!


Choose the distance you'd like to train for and follow the schedule as closely as you can.


FLR training schedules include FLR workouts which require minimal equipment such as a resistance band and an exercise mat. 

TIP: When viewing the training schedules from your mobile device, open the week you are working on and take a screenshot of of the weekly schedule, bookmark the workout videos page in your browser to quickly to find your daily workout link . Happy Running!

5K Training Schedule


10K Training Schedule


15K Training Schedule


half marathon Training Schedule



marathon Training Schedule


Four Legged Running exercise videos and training schedules/programs are not intended as an exercise prescription tailored to any specific individual. Please consult with your physician before beginning any new exercise routine. Especially if you have any underlying conditions such as (but not limited to) heart disease, high blood pressure, diabetes, asthma, etc.


In consideration of participating in this workout, I, the participant, intending to be legally bound do hereby waive and forever release any and all rights and claims for damages or injuries that I may have against the Four Legged Running, Inc. for any and all injuries to me or my personal property. This release includes all injuries and/or damages suffered by me before, during or after the workout.


I, the participant, know that any form of exercise is a potentially hazardous activity. I, the participant, should not participate unless I am medically able to do so and properly trained. I, the participant, assume all risks associated with participating in this workout including, but not limited to: falls, contact with other participants, and waive any and all claims which I might have based on any of those and other risks typically found in exercising. I acknowledge all such risks are known and understood by me. I, the participant, certify as a material condition to my being permitted to complete this workout that I am physically fit and sufficiently trained for the completion of this workout and that a licensed Medical Doctor has verified my physical condition.


I, the participant, agree that I will be fully responsible for payment of any and all medical services and treatment rendered to me including but not limited to medical transport, medications, treatment and hospitalization as it applies to my participation in this workout.


I, the participant, acknowledge (or a parent or adult guardian for all children under 18 years) having read and agreed to the above release and waiver.

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