The Run Plan

The Run Plan is a trusted coaching service led by Olympic Coach Ryan Ponsonby that makes elite-level training accessible, effective, and connected for all ability levels. Get started today with a 14-day free program trial and make your next Cap10K your best race yet!

Official Training Program

Train smarter for the 2027 Statesman Capitol 10,000 with The Run Plan, the official training program designed to help runners of all levels reach race day ready. Get started with an exclusive 14-day free trial, then choose the membership option that fits your goals: monthly, quarterly, or annual. New this year, The Run Plan mobile app makes personalized training more accessible than ever, delivering adaptive workouts, coaching insights, strength training, and seamless watch integration right to your fingertips. Train on your schedule, track your progress, and arrive at the start line with confidence.

Program Features

Personalized Training Plan – Built around your fitness, experience, schedule, and goal, and it adapts as you go
Exclusive Cap10K Course Content – Video breakdowns of the course from Coach Ryan, plus race week prep and guide
Kick-Off Event – Meet Coach Ryan and fellow runners in person at select Coffee Tour stops
Training Tee – The Cap10K + The Run Plan tech tee, with a quarterly or annual membership
Race-Day Hospitality – Access to Cap10K+TRP hospitality at the Finish Festival
Coaching Notes – After every run and every week, get a clear read on your training progress
Strength Training Plan – General strength work built into your training
Flexible Weekly Schedule – Move a run and your week adjusts with it
Connected Watches – Garmin, Apple Watch, COROS, and Polar
Start Anytime – Your plan is built to race day
Keep Training After Race Day – Set a new goal and your plan rebuilds around it
14-Day Free Trial – Double our standard trial, exclusive to Cap10K runners

Official Programs

  • 14-Day Trial – Free
  • Monthly Membership – $19.99
  • Quarterly Membership – $47.99
  • Annual Membership – $119.99
Free 14-Day Trial
Download The Run Plan App

1. Log into your Haku Account (if you forget your password, you can change it via the link).

2. Once you’re logged in, scroll down to see your upcoming races.

3. Once you locate your Cap10K registration, click the three dots in the top right corner, then click “View Registration.”

4. On your registration page, click “Edit,” next to Products, select {{PRODUCT}}, then follow the on-screen prompts and complete payment.

Hi, I’m Ryan Ponsonby, and I’ve had the privilege of being part of the running world since I was kid. I began coaching in 2006 right after I graduated from the University of Texas, where I became an All-American in Track & Field. I started out as a volunteer assistant with the Texas Longhorns from 2006-08, and it didn’t take long for me to realize that coaching was my true passion.

During this time, I co-founded FloSports and FloTrack with my former teammate. We spent months traveling and interviewing some of the top coaches in the sport. But the more I interviewed them, the more I realized that I didn’t just want to interview the coach—I wanted to be the coach.

Since then, I’ve pursued that dream and had the privilege of coaching NCAA Division I Champions, U.S. Champions, and World and Olympic medalists. Some of my most memorable moments include coaching Shannon Rowbury to World Championship and Olympic bronze medals, and Leo Manzano to an Olympic silver. I’ve also worked with national team athletes from Kenya, Ethiopia, Mexico, and Japan.

For almost five years, I was the Head Coach for Cross Country and Track & Field at the NCAA level. I’ve also led a local masters road racing team in my hometown of Austin, Texas, coaching half-marathoners and marathoners to personal records (PRs) and Boston Qualifiers (BQs).

I’ve coached runners at all distances and of all ability levels, from beginners to the best in the World. Whether you’re new to running or chasing a new PR, I want to help you prepare for your race and reach your goals. What I love most about coaching are the relationships I get to build and the process of creating a blueprint for success. There’s nothing more rewarding than helping motivated individuals achieve their best.