This is an interactive, low-volume (5k / 10k) program that incorporates classic speed work, strength training, drills and professional track training components to teach you how to optimize your form and strength to get faster running, all within a defined period of time.

• Periodized 3-month, low volume run training plan 
• Running-specific strength training
• Form, mechanics and mobility drills
• Appropriate warmup / cool down routines
• Recovery tips
• Interactive, weekly coaching (available to athletes via Training Peaks)

* Training delivered weekly either via email or through Training Peaks

$60 / month for 3 months

Get $30 off when you pay for all three months up front.

We also encourage all athletes to purchase a $20 per month premium Training Peaks subscription to access interactive coaching. (Training Peaks not necessary to participate in 3-month program.) (See below for: What is training Peaks? Do I really need a subscription?

This program is for runners looking to improve their running speed. It was formulated for people who already have an endurance base of running (can run 3 miles continuously at any speed). This is not a “couch to 5k” program for beginner runners. 

For many of today’s runners or triathletes, they “get into running,” follow a plan, achieve a race distance and set a goal to re-achieve that run distance, only faster. They start incorporating speed work and increase their volume, but at some point find it difficult to move beyond a speed plateau and / or find themselves fighting injuries without the tools to heal and strengthen their bodies.

If you’re tired of not improving, try our program for 3 moths, isolating speed work, paying attention to details — training like a “real runner” (or at least someone with a background in classic run training). 

Suggested gear to get the most out of our program: 

• • Professionally fit / tested running-specific shoes (we also recommend track spikes or “race shoes” for speed work)
  • Training Peaks athlete account (for interactive 1:1 coaching and fitness data)
  • Access to a gym or basic strength training equipment
  • Access to a track 
  • Smart device or ability to record your run data and run times

As coaches, we’re looking for “the most efficient pathway to faster.” 

Our programs are built around the tenants of periodization (the act of dividing a period of time into shorter periods to focus on training specificity to help you achieve peak performance). The specific application of this principle for our 3-month run program is to isolate the goal of improving run speed as a foundation for future training and goals, ie. finish an ironman or marathon, only faster. 

The philosophy behind an “off-season” run block: This course was specifically formulated to run through the “off season” (the window of time that runs prior to a race season, usually through the holidays or when the weather is less optimal for outdoor training) to build a periodized base of speed that current runners can leverage going into their next running block or race season.

Speed is hard to build in the middle of a training season, balancing volume and training load with endurance goals in mind. Combining the body load or body stress of simultaneously building speed and volume can often lead to either injury or lackluster results for athletes who are constantly training. So we’ve come up with a low-volume, low body stress approach to building a speed base alongside strength work, proper warmup, cool down and recovery techniques, to not only get our athletes faster, but do so with less risk of injury. 

Most runners don’t know how to train like runners; how to incorporate drills, how to appropriately pace speed work, how to do a track workout, how to incorporate dynamic warmups or mobility drills to improve performance, etc. 

Paying attention to the details translates to massive race and run gains.

• Less fatigue
• More power
• More consistent running with faster recovery times
• More strength, less running injuries
• Faster finishing times

This is a targeted opportunity to not only build speed, but to isolate a run block outside of building volume so you can incorporate all of the supplementary disciplines that make you a durable, competitive runner. 

• Speed training: strides, hill repeats, track sessions, fartleks
• Endurance-based mileage
• 2-3 (45 to 60 minute) strength sessions focusing on multi-joint compound exercises, building targeted strength, and optimizing fast-twitch muscle responses
• Drill and warmup instructions for every run sessions

We want to get our athletes to run faster with fewer injuries. Strength training = stronger muscles. Stronger muscles don’t break down or get sore was easily. 

Our strength program focuses on key muscle groups that are both commonly used for running and are chronic areas of underdevelopment in runners. We focus on strengthening the lateral and medial chain to address areas of weakness that lead to less power and faster fatigue. 

Our strength sessions progress over the three months, in tandem to our run periodization, focusing on multi-joint compound exercises, power movements (with higher weight, lower reps), and eventually plyometric movements that maximize fast-twitch muscle development for race performance. 

Training Peaks is a third-party coaching software that allows interactive 1:1 coaching. Their training app can be used on desktop or mobile and helps to facilitate a seamless data and communication stream between smart devices, athletes, and their coaches. 

We highly recommend that our athletes purchase a prelim athlete subscription ($20/ month) to Training Peaks. Although a subscription is *not* essential to participate in our program (we can deliver your weekly plan and communicate via coaching emails), not purchasing an athlete subscription limits the level of interactivity foundational to our program. Coaching works best when it’s collaborative. Athletes who don’t have a Training Peaks account forfeit the ability to communicate in-app with our coaches (including sharing smart workout data with coaches) and won’t have access to real-time fitness and app data (provided via the Training Peaks algorithm).

Training Peaks will also keep track of your zones, paces and run data (including heart rate zones if you have the smart devices to gather that data) and will update your aerobic zones with every workout and improvement. 

We do not receive any financial benefit from onboarding athletes to the Training Peaks platform; we just believe that interactive, data-driven coaching yields better overall training results.