01 · Running
The plan, written by hand.
Periodized across base, build, peak and taper, then tuned every Sunday around how your week actually went. No template, no auto-generated block, no guessing on pace.
- Sessions set to your real VDOT and heart-rate zones
- Long runs that build aerobic capacity, not injuries
- Tuned weekly based on how the training felt
Training paces · VDOT 49.1
| Type | 1 Mi | 1200m | 1 Km | 800m | 400m | 200m |
|---|---|---|---|---|---|---|
| Easy | 8:22~9:12 | — | 5:12~5:43 | — | — | — |
| Marathon | 7:23 | 5:30 | 4:35 | 3:40 | 1:50 | 0:55 |
| Threshold | 6:57 | 5:11 | 4:19 | 3:27 | 1:44 | 0:52 |
| Interval | 6:24 | 4:46 | 3:58 | 3:11 | 1:35 | 0:48 |
| Repetition | 6:00 | 4:28 | 3:43 | 2:59 | 1:29 | 0:45 |
| Fast reps | 5:27 | 4:04 | 3:23 | 2:43 | 1:21 | 0:41 |
02 · Strength
The work that keeps you on the road.
Durability built to your body and your injury history, so the mileage holds and nothing breaks down at the worst possible moment in a build.
- Two short sessions a week, not a bodybuilder split
- Targeted to your history and weak links
- Sequenced so it supports your running, never competes with it
03 · Fuel
Dialed to your physiology.
Daily nutrition habits and a race-day fueling plan built for your gut and your goal pace. The difference between fading at mile 20 and finishing strong.
- Everyday fueling that supports the training load
- Carb strategy through the hardest weeks of the build
- Race-day gels and fluids timed to mile markers, not a vibe
04 · Recovery
Where fitness is actually built.
Sleep, HRV and heart-rate read honestly, so the easy days stay easy and the hard days land when your body can actually absorb them.
- HRV and resting heart rate reviewed every week
- Sleep treated as part of the training, not an afterthought
- Deloads timed before you break, not after
05 · Mind
The inner game at mile 20.
Race-day nerves, pacing discipline, and the confidence to commit when the pace gets honest. The part of performance no plan can write for you, and a coach can.
- A pre-race routine that settles the nerves
- Pacing discipline so you don't torch the first 10K
- A plan for the dark patch, because there will be one
