Be Strong, Stay Healthy Training Program


Join us for a FREE program!

The Be Strong, Stay Healthy Training Program is a free program! Read below for all the benefits of participating in this fun program from Coach Seth of Kopf Running! Click here for the detailed, eight-week program!

Free 8-week training plan

The free 8-week training plan begins on Monday, 3/30 and ends on Sunday, 5/24. We will link a free program on this website, which will detail daily workouts that can either serve as a base-building program for those who will be starting a fall marathon training program at the end of May or for anyone looking to add some structure to their training.

Tips & Strength Exercise Suggestions

Training and nutrition tips will be available on this page, as well as strength exercise demos linked here to be found on KR's YouTube channel and social media. 

"Ask the Coach" Phone & Email Support

Contact Coach Seth ( or 630-388-9887) with program questions, comments and/or concerns. 

Sign Up for a Free Final Surge Account & Track Progress with Coach Seth

Coach Seth will track progress as you complete workouts in your Final Surge account, and suggest edits or modifications to your program as needed.


Join an exclusive Be Strong, Stay Healthy Program group, and join Coach Seth on Facebook Live Q&A sessions.

Virtual Saturday Morning Runs

Join Coach Seth live on social media for a 30 min Saturday morning virtual run for the duration of the training program. He will answer questions and provide motivation/ funny stories to make the runs fun!