{"title":"1. Foundational","description":"\u003cp\u003eDesigned for beginning runners aiming to meet their cardio aspirations. Timeframes of foundational plans are less flexible.\u003c\/p\u003e","products":[{"product_id":"foundational-marathon-training-plan","title":"Foundational Marathon Training Plan","description":"\u003ctable border=\"0\" cellpadding=\"0\" cellspacing=\"0\" width=\"64\" style=\"border-collapse: collapse; width: 578px;\" height=\"5\"\u003e\n\u003ccolgroup\u003e\n\u003ccol width=\"64\" style=\"width: 577px;\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr height=\"21\" style=\"height: 15.75pt;\"\u003e\n\u003ctd height=\"21\" class=\"xl65\" width=\"64\" style=\"height: 15.75pt; width: 48pt;\"\u003eAchieve significant cardiovascular gains with moderate mileage and tempo work. Running 4-6 days per week, peak mileage ~40.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e","brand":"Bonk Juice","offers":[{"title":"Default Title","offer_id":46787489661059,"sku":null,"price":432.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/26.2_Foundational_Cover.png?v=1773871146"},{"product_id":"foundational-half-marathon-training-plan","title":"Foundational Half Marathon Training Plan","description":"\u003ctable border=\"0\" cellpadding=\"0\" cellspacing=\"0\" width=\"64\" style=\"border-collapse: collapse; width: 583px;\" height=\"18\"\u003e\n\u003ccolgroup\u003e\n\u003ccol width=\"64\" style=\"width: 582px;\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr height=\"21\" style=\"height: 15.75pt;\"\u003e\n\u003ctd height=\"21\" class=\"xl65\" width=\"64\" style=\"height: 15.75pt; width: 48pt;\"\u003eAchieve significant cardiovascular gains with moderate mileage and tempo work. Running 4-6 days per week, peak mileage ~35.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e","brand":"Bonk Juice","offers":[{"title":"Default Title","offer_id":46787491987587,"sku":null,"price":324.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/13.1_Foundational_Cover.png?v=1773871099"},{"product_id":"foundational-5k-training-plan","title":"Foundational 5k Training Plan","description":"\u003ctable border=\"0\" cellpadding=\"0\" cellspacing=\"0\" width=\"64\" style=\"border-collapse: collapse; width: 566px;\" height=\"5\"\u003e\n\u003ccolgroup\u003e\n\u003ccol width=\"64\" style=\"width: 565px;\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr height=\"21\" style=\"height: 15.75pt;\"\u003e\n\u003ctd height=\"21\" class=\"xl65\" width=\"64\" style=\"height: 15.75pt; width: 48pt;\"\u003eAchieve an improved aerobic capacity with moderate mileage and interval work. Running 3-6 days per week, peak mileage ~30.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e","brand":"Bonk Juice","offers":[{"title":"Default Title","offer_id":46787520757891,"sku":null,"price":162.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/5k_Foundational_Cover.png?v=1773871074"},{"product_id":"foundational-10k-training-plan","title":"Foundational 10k Training Plan","description":"\u003ctable border=\"0\" cellpadding=\"0\" cellspacing=\"0\" width=\"64\" style=\"border-collapse: collapse; width: 563px;\" height=\"58\"\u003e\n\u003ccolgroup\u003e \u003ccol width=\"64\" style=\"width: 562px;\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr height=\"21\" style=\"height: 15.75pt;\"\u003e\n\u003ctd height=\"21\" class=\"xl65\" width=\"64\" style=\"height: 15.75pt; width: 48pt;\"\u003eAchieve a moderate aerobic capacity with moderate mileage and interval work. Running 3-6 days per week, peak mileage ~30.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e\n\u003cp\u003eFull Service plans will also have access to weekly meetings with a trainer.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46787520790659,"sku":null,"price":252.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/10k_Foundational_Cover.png?v=1773871046"},{"product_id":"foundational-base-building-training-plan","title":"Foundational Base Building Training Plan","description":"\u003ctable height=\"39\" style=\"border-collapse: collapse; width: 565px;\" width=\"64\" cellspacing=\"0\" cellpadding=\"0\" border=\"0\"\u003e\n\u003ccolgroup\u003e \u003ccol style=\"width: 564px;\" width=\"64\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr style=\"height: 15.75pt;\" height=\"21\"\u003e\n\u003ctd style=\"height: 15.75pt; width: 48pt;\" width=\"64\" class=\"xl65\" height=\"21\"\u003eAchieve a foundational base for introductory running performance. Running 3-5 days per week, peak mileage ~20.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e\n\u003cp\u003eFull Service plans will also have access to weekly meetings with a trainer.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46787523051651,"sku":null,"price":144.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/Found_Base_Cover.png?v=1773871017"},{"product_id":"foundational-cardio-maintenance-training-plan","title":"Foundational Maintenance Training Plan","description":"\u003ctable height=\"58\" style=\"border-collapse: collapse; width: 564px;\" width=\"64\" cellspacing=\"0\" cellpadding=\"0\" border=\"0\"\u003e\n\u003ccolgroup\u003e \u003ccol style=\"width: 563px;\" width=\"64\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr style=\"height: 15.75pt;\" height=\"21\"\u003e\n\u003ctd style=\"height: 15.75pt; width: 48pt;\" width=\"64\" class=\"xl65\" height=\"21\"\u003eMaintain athlete's current level of fitness, improve on the margins. Running 3-5 days per week, peak mileage ~25. Repeat workouts as desired.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e\n\u003cp\u003eFull Service plans will also have access to weekly meetings with a trainer.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46787523641475,"sku":null,"price":108.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/Found_Maint_Cover.png?v=1773870986"},{"product_id":"foundational-maintenance-training-plan-self-guided","title":"Foundational Maintenance Training Plan (Self-Guided)","description":"\u003ctable height=\"58\" style=\"border-collapse: collapse; width: 564px;\" width=\"64\" cellspacing=\"0\" cellpadding=\"0\" border=\"0\"\u003e\n\u003ccolgroup\u003e \u003ccol style=\"width: 563px;\" width=\"64\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr style=\"height: 15.75pt;\" height=\"21\"\u003e\n\u003ctd style=\"height: 15.75pt; width: 48pt;\" width=\"64\" class=\"xl65\" height=\"21\"\u003eMaintain athlete's current level of fitness, improve on the margins. Running 3-5 days per week, peak mileage ~25. Repeat workouts as desired.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46973249650819,"sku":null,"price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/Found_Maint_Cover.png?v=1773870986"},{"product_id":"foundational-base-building-training-plan-self-guided","title":"Foundational Base Building Training Plan (Self-Guided)","description":"\u003ctable height=\"42\" style=\"border-collapse: collapse; width: 565px;\" width=\"64\" cellspacing=\"0\" cellpadding=\"0\" border=\"0\"\u003e\n\u003ccolgroup\u003e \u003ccol style=\"width: 564px;\" width=\"64\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr style=\"height: 15.75pt;\" height=\"21\"\u003e\n\u003ctd style=\"height: 15.75pt; width: 48pt;\" width=\"64\" class=\"xl65\" height=\"21\"\u003eAchieve a foundational base for introductory running performance. Running 3-5 days per week, peak mileage ~20.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46973249683587,"sku":null,"price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/Found_Base_Cover.png?v=1773871017"},{"product_id":"foundational-10k-training-plan-self-guided","title":"Foundational 10k Training Plan (Self-Guided)","description":"\u003ctable border=\"0\" cellpadding=\"0\" cellspacing=\"0\" width=\"64\" style=\"border-collapse: collapse; width: 563px;\" height=\"58\"\u003e\n\u003ccolgroup\u003e \u003ccol width=\"64\" style=\"width: 562px;\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr height=\"21\" style=\"height: 15.75pt;\"\u003e\n\u003ctd height=\"21\" class=\"xl65\" width=\"64\" style=\"height: 15.75pt; width: 48pt;\"\u003eAchieve a moderate aerobic capacity with moderate mileage and interval work. Running 3-6 days per week, peak mileage ~30.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46973249716355,"sku":null,"price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/10k_Foundational_Cover.png?v=1773871046"},{"product_id":"foundational-5k-training-plan-self-guided","title":"Foundational 5k Training Plan (Self-Guided)","description":"\u003ctable border=\"0\" cellpadding=\"0\" cellspacing=\"0\" width=\"64\" style=\"border-collapse: collapse; width: 566px;\" height=\"5\"\u003e\n\u003ccolgroup\u003e \u003ccol width=\"64\" style=\"width: 565px;\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr height=\"21\" style=\"height: 15.75pt;\"\u003e\n\u003ctd height=\"21\" class=\"xl65\" width=\"64\" style=\"height: 15.75pt; width: 48pt;\"\u003eAchieve an improved aerobic capacity with moderate mileage and interval work. Running 3-6 days per week, peak mileage ~30.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46973249847427,"sku":null,"price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/5k_Foundational_Cover.png?v=1773871074"},{"product_id":"foundational-half-marathon-training-plan-self-guided","title":"Foundational Half Marathon Training Plan (Self-Guided)","description":"\u003ctable border=\"0\" cellpadding=\"0\" cellspacing=\"0\" width=\"64\" style=\"border-collapse: collapse; width: 583px;\" height=\"18\"\u003e\n\u003ccolgroup\u003e \u003ccol width=\"64\" style=\"width: 582px;\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr height=\"21\" style=\"height: 15.75pt;\"\u003e\n\u003ctd height=\"21\" class=\"xl65\" width=\"64\" style=\"height: 15.75pt; width: 48pt;\"\u003eAchieve significant cardiovascular gains with moderate mileage and tempo work. Running 4-6 days per week, peak mileage ~35.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46973249880195,"sku":null,"price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/13.1_Foundational_Cover.png?v=1773871099"},{"product_id":"foundational-marathon-training-plan-self-guided","title":"Foundational Marathon Training Plan (Self-Guided)","description":"\u003ctable border=\"0\" cellpadding=\"0\" cellspacing=\"0\" width=\"64\" style=\"border-collapse: collapse; width: 578px;\" height=\"5\"\u003e\n\u003ccolgroup\u003e \u003ccol width=\"64\" style=\"width: 577px;\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr height=\"21\" style=\"height: 15.75pt;\"\u003e\n\u003ctd height=\"21\" class=\"xl65\" width=\"64\" style=\"height: 15.75pt; width: 48pt;\"\u003eAchieve significant cardiovascular gains with moderate mileage and tempo work. Running 4-6 days per week, peak mileage ~40.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46973250011267,"sku":null,"price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/26.2_Foundational_Cover.png?v=1773871146"},{"product_id":"foundational-hybrid-training-plan","title":"Foundational Hybrid Training Plan","description":"\u003ctable height=\"58\" style=\"border-collapse: collapse; width: 564px;\" width=\"64\" cellspacing=\"0\" cellpadding=\"0\" border=\"0\"\u003e\n\u003ccolgroup\u003e \u003ccol style=\"width: 563px;\" width=\"64\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr style=\"height: 15.75pt;\" height=\"21\"\u003e\n\u003ctd style=\"height: 15.75pt; width: 48pt;\" width=\"64\" class=\"xl65\" height=\"21\"\u003eMaintain athlete's current level of fitness, improve on the margins. Running 3-5 days per week, peak mileage ~15. Repeat workouts as desired.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e\n\u003cp\u003eFull Service plans will also have access to weekly meetings with a trainer.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46983562494083,"sku":null,"price":108.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/Screenshot_2026-04-17_100815.png?v=1776435277"},{"product_id":"foundational-hybrid-training-plan-self-guided","title":"Foundational Hybrid Training Plan (Self-Guided)","description":"\u003ctable height=\"58\" style=\"border-collapse: collapse; width: 564px;\" width=\"64\" cellspacing=\"0\" cellpadding=\"0\" border=\"0\"\u003e\n\u003ccolgroup\u003e \u003ccol style=\"width: 563px;\" width=\"64\"\u003e \u003c\/colgroup\u003e\n\u003ctbody\u003e\n\u003ctr style=\"height: 15.75pt;\" height=\"21\"\u003e\n\u003ctd style=\"height: 15.75pt; width: 48pt;\" width=\"64\" class=\"xl65\" height=\"21\"\u003eMaintain athlete's current level of fitness, improve on the margins. Running 3-5 days per week, peak mileage ~15. Repeat workouts as desired.\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAll coaching takes place on Google Sheets using our powerful Compass spreadsheet designed for runners.\u003c\/p\u003e\n\u003cp\u003eSpreadsheets will be shared via email.\u003c\/p\u003e","brand":"Chase Rays","offers":[{"title":"Default Title","offer_id":46983566065795,"sku":null,"price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0687\/2832\/4227\/files\/Screenshot_2026-04-17_100815.png?v=1776435277"}],"url":"https:\/\/chaserays.com\/collections\/foundational.oembed","provider":"Chase Rays","version":"1.0","type":"link"}