Standard Training Plans

Extraordinary race results are the outcome of comprehensive, systematic training. Run faster than you thought possible with the 4SPEED™ Method that maximizes your general endurance, lactate threshold, VO2max, and neuromuscular power through funnel periodization within 8 - 16 weeks, depending on your event.

Train more effectively (and efficiently!) to achieve new personal records.

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

5K Novice

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

5K Intermediate

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

5K Advanced

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

5K Pre-Elite

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

10K Intermediate

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

10K Advanced

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

10K Pre-Elite

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

HM Intermediate

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

HM Advanced

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

HM Pre-Elite

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

Half Marathon Custom

Do you prefer a plan handcrafted for you?

See more details...

Mar Novice

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

Mar Intermediate

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

Mar Advanced

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

Mar Pre-Elite

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

Marathon Custom

Do you prefer a plan handcrafted for you?

See more details...
EnglishGermanSpain