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.

Train more effectively (and efficiently) to achieve faster race results.

Develop your general/high-end endurance
Elevate your lactate threshold/tolerance
Boost your aerobic capacity (VO2max)
Increase your neuromuscular power
Click here to learn more about the 4SPEED™ Method
Funnel periodization – a modern training method used by many professionals. It preconditions your speed and endurance early in the training cycle so that you can reach a higher VO2max and lactate threshold in the subsequent focus block and eventually run a faster race pace.

1. Foundation - This is the base + speed phase which is characterized by extreme polarization.

2. Pre-Competition - This is the fitness phase with a focus on VO2max and lactate threshold.

3. Race-Specific - This is the sharpening phase where your race-fitness is brought to a peak.
Hi! I'm Coach Sandro Sket, NSCA-Certified Strength & Conditioning Specialist, masters athlete, and coach to competitive distance runners. I'm dedicated to the performance side of running, developing training plans that lead to faster race results.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

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 Plan

Do you prefer an individualized plan?

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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 Plan

Do you prefer an individualized plan?

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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 Plan

Do you prefer an individualized plan?

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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 Plan

Do you prefer an individualized plan?

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