Meet Your Coaches:
Coach/Dr. Gaby Go is a former D1 athlete and marathoner. Her personal injury experiences and athletic career sparked her journey to physical therapy alongside a special interest in treating endurance athletes. She currently works as a sport & performance physical therapist at Health Baller located in Washington, DC. She is also the founder of Go Run Stronger, a virtual platform that offers 1:1 run coaching, strength coaching, and a monthly subscription to strength & running related injury programs. She is dedicated to her work and passionate about empowering her patients and clients to reach their individual goals. She emphasizes performance-based injury prevention and rehabilitation through strength, mobility, and adequate recovery. Follow her so you can learn tips to stay injury-free when running @dr.gabygo!
Coach Alex Lucki is an elite Canadian middle- and long-distance runner, NCAA All-American, and civil engineer based in Boston. She competed for five years at the University of Maryland in both cross country and track, where she qualified for the NCAA Championships three times and earned All-Big Ten, All-Regional, and All-American honors. Following her collegiate career, Alex returned to Canada to continue racing competitively while working in green building design. Over the past several years, she has achieved multiple top finishes at the Canadian National Championships, including a 3rd place finish at the Canadian Cross Country Championships and a spot on Team Canada at the PanAm Cross Country Championships in Brazil. She now lives in Boston and races for the Boston Athletic Association, continuing to pursue high-level performance goals on the road. With over 12 years of competitive running experience, Alex brings a thoughtful and evidence-based approach to coaching. Her journey, marked by both breakthrough performances and injuries, has shaped her philosophy: purposeful training, consistent effort, and a sustainable path to success. She’s passionate about helping runners chase big goals while maintaining joy in the sport and balance in life.
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The team at Go Run Stronger offers 1:1 coaching, but we know that’s not the right fit for everyone. If you’re not ready for 1:1 coaching, you can still train with purpose. That’s exactly why we created these one-time purchase running programs: to give self-motivated runners access to expert guidance, structured training, and confidence-building plans—without the ongoing cost or commitment of individualized coaching. They’re perfect for runners who want expert guidance without the ongoing cost or commitment of 1:1 coaching.
Each plan was built by our coaching team using the same science-backed training principles we use with our personal clients. Whether you’re aiming to run your first 5K or set a new marathon PB, these plans offer a smart, progressive build tailored to your distance and experience level.
All plans are delivered through VDOT, a trusted platform used by thousands of runners and coaches around the world.
With VDOT, you’ll get:
- A clean, easy-to-use training calendar you can access from your phone or computer
- Daily workout descriptions with clear pace guidance and instructions
- Paces personalized to your current fitness level (based on a recent race or time trial)
- In-app pace calculators and workout support tools
- Optional sync to devices like Garmin, Apple, Strava, Coros for real-time workout guidance
- The ability to log completed workouts and track your progress
While the plans themselves are general, VDOT lets you customize your training intensity based on your individual fitness so that you’re always working at the right effort. It's the perfect mix of structure and flexibility. These programs are a great option if you're self-motivated but still want guidance from coaches who understand how to train smart and build strength over time.
Disclaimer:
These plans are a great fit for runners who want to follow a structured program independently, are not currently dealing with injuries, and don’t require a high level of personalization. If you’re managing an injury, need more flexibility with your schedule, or benefit from frequent check-ins and adjustments to your training, our 1:1 coaching would be a better fit. It allows us to tailor every aspect of your plan to your unique needs, lifestyle, and goals.
Coaching Products
Description
This program is tailored for experienced runners who have completed multiple half marathons and have several years of running experience, with a successful track record in shorter distances like the 5K or 10K.
If you're looking to take your half marathon training to a more serious level and aim for a personal best (PB), this plan is for you. It provides a structured build that prepares you to hit a fast pace come race day, with a focus on both endurance and speed.
What this plan includes:
Duration: 16 weeks
Taper: 2 weeks before race day
Longest Run: 16 miles
Mileage Range: 29 to 55 miles per week
Weekly Structure:
1 long run workout (including structured workouts to build both endurance and speed)
1 interval workout (to sharpen race-day pace and improve speed)
4 shorter easy runs (to maintain consistency while balancing intensity)
1 day off (for recovery and muscle repair)
This plan is designed for runners who are ready to take their training to the next level, improve their race-day performance, and chase a new PB. Whether you're targeting a faster finish or looking to optimize your race strategy, this structured program is built to help you succeed.
This program is designed for runners who have already completed the 10K distance multiple times and are now focused on setting a time goal to improve their personal best (PB). It’s also ideal for marathon or half marathon runners looking to complete a speed-focused block of training to elevate their 10K performance.
The first week introduces interval workouts, so we recommend that runners first take 1-2 rest weeks, followed by 2-3 weeks of easy mileage building up to 25-30 miles. This gradual buildup ensures you’re fully prepared to tackle the more intense portions of the plan.
Additionally, the plan includes hill workouts to enhance strength and speed. Please note that access to hill repeats is necessary, as hill training is a core component of this program.
Plan Details:
Duration: 16 weeks
Longest Run: 13 miles
Mileage Range: 26 miles to 45 miles per week
Weekly Structure:
2 interval workouts (speed-focused sessions)
1 easy long run (building endurance)
3 easy runs (maintaining consistency)
1 rest day
This plan is built to improve both speed and endurance, combining interval training, long runs, and hill workouts to help you break through your current 10K limits.
This program is ideal for experienced runners who have completed the 5K distance multiple times and are now focused on setting a time goal to improve their current personal best (PB). It’s also a great fit for marathon and half marathon runners looking to incorporate a speed-focused block of training into their routine.
The program kicks off with interval workouts from the very first week, so we recommend that runners first take 1-2 rest weeks, followed by 2-3 weeks of easy mileage, building up to 25-30 miles. This allows for proper preparation and a smooth transition into the more intense phases of the plan.
This plan also includes hill workouts. Before purchasing, please ensure you have access to a hill for hill repeats, as it is a key component of the training. Additionally, cross-training days are included to help improve overall fitness and reduce the risk of injury. Runners should have access to a bike, elliptical, or pool for cross-training. If you don’t have access to these, you can substitute with a brisk walk for the same duration to reduce intensity, or replace it with an easy run to add additional mileage.
Plan Details:
Duration: 16 weeks
Longest Run: 12 miles
Mileage Range: 23 miles + 30-minute cross-training to 39 miles + 45-minute cross-training
Weekly Structure:
2 interval workouts (speed and intensity-focused)
1 easy long run (building endurance)
2 easy runs (maintaining volume and pace)
1 easy cross-training day (to enhance overall fitness)
1 rest day
This program is structured to blend speed, volume, and hill strength to help you improve race-day performance while maintaining mileage. Perfect for competitive runners or those who are ready to break through their current 5K limits.
This program is designed for individuals with limited to no previous running experience, who are looking to build the endurance and confidence needed to complete their first 10K. It's also an excellent fit for runners who have struggled to build mileage without dealing with injuries.
Primarily structured as a walk-run program, the goal is to gradually build up to running the entire distance at an easy, comfortable pace. The program includes cross-training days to improve overall fitness and reduce the risk of injury, making it a well-rounded approach for new runners.
Before purchasing, it’s recommended that runners ensure they have access to cross-training equipment such as a bike, elliptical, or pool. If these options aren’t available, runners can substitute cross-training with a brisk walk of the same duration to maintain the balance of the training plan.
Plan Details:
Plan Length: 16 weeks
Weekly Structure:
3 run days (primarily walk/runs)
2 cross-training days
2 rest days
This plan is perfect for those who are ready to make running a consistent part of their routine and work up to completing a 10K while prioritizing injury prevention.
This plan is perfect for individuals with little to no previous running experience, who are looking to complete their first 5K. It’s also a great fit for those who have struggled to build mileage without encountering injuries.
Designed primarily as a walk/run program, the goal is to gradually increase endurance, eventually allowing you to run the entire distance at a comfortable pace. This program focuses on injury prevention while building strength and stamina.
Incorporating cross-training days, this plan ensures you develop overall fitness and reduce the risk of overuse injuries. We recommend that you have access to a bike, elliptical, or pool for cross-training. If these aren’t available, you can substitute the cross-training days with brisk walking for the same time duration, which will help reduce the intensity of your training while maintaining fitness.
What this plan includes:
Duration: 12 weeks
Weekly Structure:
3 days of run/walk workouts (focused on gradual progression)
2 days of cross-training (bike, elliptical, or pool)
2 rest days (for recovery and muscle repair)
This plan is an excellent way to build a solid foundation for running, gradually preparing you to achieve your goal distance in a safe and manageable way.
This program is designed for runners looking to complete their first half marathon without a specific time goal in mind. It's ideal for those with some previous running experience, able to comfortably run 3-4 miles at an easy pace.
This plan provides a structured approach to gradually build up the necessary mileage and endurance to successfully complete the half marathon distance on race day. It's perfect for new half marathoners who want to stay injury-free while following a manageable progression.
We recommend that runners take 1-2 weeks off from running before starting this plan to ensure they're fully rested and ready to begin building mileage without risking injury or burnout.
This plan does not include interval or long run workouts but focuses on steady, consistent running and recovery. There are cross-training days included to enhance overall fitness and reduce the risk of injury.
Note: It’s important that runners have access to cross-training equipment such as a bike, elliptical, or pool. If these aren’t available, cross-training can be substituted with a brisk walk of the same duration.
Plan Details:
Duration: 16 weeks
Taper: 2 weeks leading up to race day
Longest Run: 11 miles
Mileage Range: 7 miles + 60 minutes of cross-training to 22 miles + 80 minutes of cross-training
Weekly Structure:
1 easy long run (building endurance)
2 shorter easy runs (maintaining consistency)
2 recovery cross-training days (enhancing fitness and reducing injury risk)
2 rest days (full recovery)
This plan is tailored for beginners aiming to finish their first half marathon confidently and injury-free, with a steady build-up of mileage and ample recovery.
This program is designed for runners who have either already completed a half marathon or have at least one year of running experience, particularly in shorter distances such as the 5K or 10K.
Ideal for those looking to take their training to the next level, this plan incorporates interval training to help you begin setting and achieving specific time goals for your half marathon. It’s a great fit for runners ready to focus on improving race times while following a structured approach to build endurance and speed.
Before beginning this program, we recommend taking 1-2 weeks off from running to ensure you are fully recovered and ready to start the training cycle without the risk of injury or burnout.
Cross-training days are included to complement your running and reduce the risk of overuse injuries. Cross-training equipment, such as a bike, elliptical, or pool, is recommended for this plan. If you don’t have access to cross-training equipment, you can substitute it with a brisk walk of equal duration or replace it with an easy run for additional mileage.
Plan Details:
Duration: 16 weeks
Taper: 2 weeks leading up to race day
Longest Run: 12 miles
Mileage Range: 7 miles + 60 minutes of cross-training to 24 miles + 80 minutes of cross-training
Weekly Structure:
1 long run (every other week includes a structured workout in the long run to build both endurance and speed)
1 interval workout day (to improve speed and race pace)
1 shorter easy run (to maintain consistency)
2 recovery cross-training days (to enhance aerobic fitness without adding running stress)
2 rest days (full recovery for muscle repair and to avoid overtraining)
This plan offers an introductory approach to incorporating speed work into your half marathon training. It’s perfect for runners aiming to push their limits and achieve their race-day goals with a combination of steady long runs, speed workouts, and cross-training for overall fitness.
This program is ideal for runners who are looking to complete their first full marathon or seeking a structured build to help them prepare for race day. We recommend that runners have completed at least one half marathon build prior to starting this plan to ensure a solid running foundation.
Designed to introduce runners to long run workouts and structured training, this plan progressively builds your endurance, speed, and overall fitness.
Before starting, we suggest runners take 1-2 weeks off from running to avoid injury or burnout, allowing your body to recover and build strength for the demands of marathon training.
This plan includes cross-training days to complement your running. It’s recommended that you have access to a bike, elliptical, or pool before purchasing the plan. If you don’t have access to these, you can substitute cross-training with a brisk walk or an easy run of the same time duration, allowing for flexibility in intensity and mileage.
What this plan includes:
Plan Length: 16 weeks
Taper: 3 weeks leading up to race day
Longest Run: 18 miles
Mileage Range: 8 to 32 miles per week
Weekly Structure:
1 long run workout (to build endurance and pace)
1 mid-week structured run (to improve speed and race strategy)
1 easy run (for recovery and maintaining consistency)
2 cross-training recovery days (to balance training intensity and improve fitness)
2 rest days (to ensure proper recovery and muscle repair)
This structured plan is perfect for those ready to tackle the full marathon distance with confidence. It will guide you step-by-step toward completing your first marathon, whether you’re aiming for just finishing or focusing on a personal best.
This program is designed for runners who have already completed a marathon or have had success competing at the half marathon distance. It’s ideal for athletes who are ready to take their marathon training to the next level and aim for a personal best (PB) on race day.
With a structured build and challenging workouts, this plan is designed to optimize your endurance, speed, and race-day strategy, ensuring you’re prepared for a faster pace when it counts most.
The first week of this plan includes interval workouts to kickstart your training. Before diving in, we recommend taking 1-2 weeks off from running, followed by 1-2 weeks of easy mileage to gradually build up to 25-30 miles per week. This approach will allow your body to adjust and minimize the risk of injury.
What this plan includes:
Plan Length: 20 weeks
Taper: 3 weeks leading up to race day
Longest Run: 22 miles
Mileage Range: 31 to 61 miles per week
Weekly Structure:
1 long run workout (designed for pacing and endurance)
1 interval workout (to boost speed and race performance)
1 medium-length easy run (for endurance maintenance and recovery)
3 shorter easy runs (to build consistency and maintain fitness)
1 rest day (for recovery and muscle repair)
This comprehensive training plan ensures you're ready for the demands of a faster marathon and will set you up for a strong race day performance, whether you're chasing a PB or aiming to finish with confidence.
Book a consultation, choose a training plan, or start private coaching.
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Share your goals, experience and upcoming races.
03.
Start training
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Training with Gaby
Athlete requirement
To work with us for run and strength coaching, athletes should demonstrate a commitment to following training plans and putting in the necessary effort for both running and strength training. They need to communicate openly about their goals, progress, and any challenges they face. A baseline level of health is essential, including any necessary medical clearances, to ensure they can participate safely in physical activities. Consistency in adhering to a regular training schedule is crucial, as is responsiveness to coaching feedback and a willingness to work together as a team. Finally, athletes should be passionate and have a love for getting 1% better every day!
Competitive Runners, High School Runners, Boston Marathon, Certified Strength and Conditioning, Cross Training Advice, Physical Therapist , Beginner Runners, Recreational Runners, Masters Runners, Exercise Scientist, Triathlons
AI SummaryBased on information provided in Gaby 's profile.
Gaby Go is a former D1 athlete and marathoner and a sport & performance physical therapist in Washington, DC. As founder of Go Run Stronger, she offers 1:1 run and strength coaching, a monthly injury-prevention subscription, and VDOT training plans focused on strength, mobility, and recovery to keep runners progressing. Explore her coaching products.
Frequently asked questions
This coach supports runners focused on General Fitness, 800m, Mile/1500m, 2mi/3km, 5km, 10km, 15km, Half Marathon, Marathon, and Ultra Marathon with coaching specialities that include Competitive Runners, High School Runners, Boston Marathon, and Certified Strength and Conditioning.
Yes. Gaby Go is currently accepting new coaching clients, and you can reach out directly from this profile page.
Yes. Gaby Go coaches Competitive Runners, High School Runners, Cross Training Advice, Beginner Runners, Recreational Runners, and Masters Runners specifically for General Fitness, 800m, Mile/1500m, 2mi/3km, 5km, 10km, 15km, Half Marathon, Marathon, and Ultra Marathon, tailoring the plan to experience level and race distance together.
This coach currently offers Training Plans. Product availability can change as the coach updates their marketplace offerings.
To work with us for run and strength coaching, athletes should demonstrate a commitment to following training plans and putting in the necessary effort for both running and strength training. They need to communicate openly about their goals, progress, and any challenges they face. A baseline level of health is essential, including any necessary medical clearances, to ensure they can participate safely in physical activities. Consistency in adhering to a regular training schedule is crucial, as is responsiveness to coaching feedback and a willingness to work together as a team. Finally, athletes should be passionate and have a love for getting 1% better every day!
Coaching is available through Online/Remote coaching, Group coaching, and Consultations. Review product details to choose the format that best matches your goals.
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