For runners already comfortable with regular mileage who want to get faster, not just further. Structured speed sessions and tempo runs are layered onto a maintained endurance base to move your PB in the right direction.
Preview week 1 — purchase to unlock the full program.
Day 1 — Easy Miles
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Run/Walk Intervals | 8 | 2 min run / 1 min walk | — |
| Strides | 6 | 20 sec | 60 sec |
| Recovery Jog | 1 | 20 min | — |
| Easy Run | 1 | 30 min | — |
| Tempo Run | 1 | 20 min @ threshold | — |
Day 2 — Speed Work
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Tempo Run | 1 | 20 min @ threshold | — |
| 400m Repeats | 8 | 400m | 90 sec |
| Long Run | 1 | 60-90 min | — |
| Run/Walk Intervals | 8 | 2 min run / 1 min walk | — |
| Strides | 6 | 20 sec | 60 sec |
Day 3 — Long Run
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Strides | 6 | 20 sec | 60 sec |
| Recovery Jog | 1 | 20 min | — |
| Easy Run | 1 | 30 min | — |
| Tempo Run | 1 | 20 min @ threshold | — |
| 400m Repeats | 8 | 400m | 90 sec |
Day 4 — Recovery Run
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 400m Repeats | 8 | 400m | 90 sec |
| Long Run | 1 | 60-90 min | — |
| Run/Walk Intervals | 8 | 2 min run / 1 min walk | — |
| Strides | 6 | 20 sec | 60 sec |
| Recovery Jog | 1 | 20 min | — |
Day 5 — Easy Miles
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Recovery Jog | 1 | 20 min | — |
| Easy Run | 1 | 30 min | — |
| Tempo Run | 1 | 20 min @ threshold | — |
| 400m Repeats | 8 | 400m | 90 sec |
| Long Run | 1 | 60-90 min | — |
Maria Gonzalez
18 Jul 2026
Really well put together. Clear notes on form made a big difference.
Isabella Silva
27 Jun 2026
Good program overall, a couple of sessions felt a bit long but nothing major.
Owen Baker
28 Apr 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
€32
One-time purchase · lifetime access
