PR Training Plans

Extraordinary race results are the outcome of comprehensive, systematic training.

Set a new personal record with a training plan that is designed for faster race results. The 4SPEED™ Method helps you to achieve your goal within 8 - 16 weeks, without having to invest more of your precious time.

Advance your general endurance
Elevate your lactate threshold/tolerance
Boost your aerobic capacity (VO2max)
Increase your neuromuscular power
Improve your running economy

5K Novice

8-week PR plan
3 running days/week
10 miles/week (16 km/week)

5K Intermediate

8-week PR plan
4 running days/week
20 miles/week (32 km/week)

5K Advanced

8-week PR plan
4 - 6 running days/week
30 miles/week (48 km/week)

5K Pre-Elite

8-week PR plan
5 - 7 running days/week
40 miles/week (64 km/week)

5K Custom

Do you prefer a plan handcrafted for you?

See more details...

10K Novice

10-week PR plan
3 running days/week
15 miles/week (24 km/week)

10K Intermediate

10-week PR plan
4 running days/week
25 miles/week (40 km/week)

10K Advanced

10-week PR plan
4 - 6 running days/week
37 miles/week (60 km/week)

10K Pre-Elite

10-week PR plan
5 - 7 running days/week
50 miles/week (80 km/week)

10K Custom

Do you prefer a plan handcrafted for you?

See more details...

HM Novice

12-week PR plan
3 running days/week
20 miles/week (32 km/week)

HM Intermediate

12-week PR plan
4 running days/week
30 miles/week (48 km/week)

HM Advanced

12-week PR plan
4 - 6 running days/week
45 miles/week (72 km/week)

HM Pre-Elite

12-week PR plan
5 - 7 running days/week
60 miles/week (96 km/week)

Half Marathon Custom

Do you prefer a plan handcrafted for you?

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Mar Novice

16-week PR plan
3 running days/week
25 miles/week (40 km/week)

Mar Intermediate

16-week PR plan
4 running days/week
40 miles/week (64 km/week)

Mar Advanced

16-week PR plan
4 - 6 running days/week
55 miles/week (88 km/week)

Mar Pre-Elite

16-week PR plan
5 - 7 running days/week
70 miles/week (112 km/week)

Marathon Custom

Do you prefer a plan handcrafted for you?

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