12 weeks of structured training with 3 protocols per level for progressive improvement
Science-based workouts including VO2 max, lactate threshold, and pacing strategies for optimal race day performance
Full nutrition and hydration guide to support peak physical condition
Easy-to-follow daily structure with clear instructions for every run
World-class programming with periodization and zone training for sustainable adaptation
Summarized by Shop
Whether you're stuck at the same pace, trying to improve your 5K, or just want to finally break sub-20, this plan is designed to take you all the way
No guesswork. Just results.
*Results may vary
Format
E-Book
Duration
12 weeks of training
Protocols
3 complete 12-week protocols (beginner to advanced)