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 12-week or 6-week program and make your next Cap10K your best race yet!

Official Training Program

Level up your race with The Run Plan’s personalized 6 or 12-week macro training plan + structured roadmap designed to help you peak on race day. Enjoy biweekly virtual meetups with coach Ryan Ponsonby to help you stay on track, plus get access to VIP and TRP-only Cap10K events and specials exclusively for our training community.

Program Features

  • Flexible Training Options – 6-week or 12-week program
  • Personalized Fitness Evaluation – Get a clear starting point for your individual training
  • Detailed Training Macro Plan – Structured roadmap to peak on race day
  • Bi-Weekly Virtual Meet-ups – Review progress, share tips and preview upcoming workouts
  • Exclusive Video Walkthroughs – Key workouts and long runs explained in Final Surge
  • Strength Training Plan – Customized exercises for you running level
  • Official Training Shirt – Show off your commitment in style with The Run Plan tee
  • Member Perks – Speaker Series Forum, Course Preview and VIP happy hour
  • Race-Day Hospitality – Access to The Run Plan Finish Festival Tent
  • Kick-Off Event – Meet your coach and fellow runners in person

Official Programs

12-Week Program – $150 – Starts January 19, 2026.
6-Week Program – $115 – Starts March 2, 2026.

Register & Add Official Training
Add Preview Training Plan

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.