The Long Game

Six days a week. Train on tired legs, race on fresh ones. 16-mile long run cap — because the cumulative week matters more than any single run.

Best for: Experienced runners, 6 days available, high mileage tolerance

The most trusted name in marathon training. Gradual progression, more rest days, longer long runs (20+ miles). Programs for every level, from first-timer to PR-chaser.

Best for: First-timers, 4-5 days available, gradual build

High mileage with precision. Lactate threshold is king. Programs from 55 to 85+ miles/week for runners ready to commit. The gold standard for competitive marathoners.

Best for: Competitive runners, high mileage history, PR-focused

Practical application of polarized training for everyday runners. Takes Seiler's research and makes it actionable with clear intensity guidelines.

Best for: Runners wanting science-backed intensity distribution

Bridges the gap between what coaches have known works and what scientists have proven. 4:01 high school miler, Nike Oregon Project assistant, evidence-based coaching.

Best for: Runners who want modern, individualized training

Your paces aren't guesses. They're calculated from VDOT — a metric derived from your race performance that predicts equivalent performances across distances and prescribes training intensities.

80/20 polarized. Elite endurance athletes spend 80% of training at low intensity, 20% high. The 'moderate' gray zone is avoided — too hard to recover from, too easy to drive adaptation.

Running Rewired. 12 movement standards that address the most common limiters in runners. Pre-hab over rehab. Build a body that can handle the training load, not just survive it.

Best for: 12 movement standards · Daily routines

Becoming a Supple Leopard. Systematic mobility work that restores range of motion, tissue quality, and motor control. The foundation that lets you train hard without breaking down.

Heavy strength improves running economy. Research shows 4×4 half-squats at 4RM, 3x/week improves economy by 5%. Scheduled strategically — never before key sessions.

24 runner-friendly WODs with Rx/Scaled/Beginner tiers. Phase-appropriate scheduling: heavy in base, maintain in peak, protect in taper. We never schedule leg-heavy work before your long run.

Best for: 24 WODs · 6 research sources · Phase-aware scheduling

The method behind the Ingebrigtsen brothers (Olympic and World Champions). Double threshold: two lactate-guided sessions in one day. Precise intensity via lactate monitoring at 2.5-3.5 mmol/L.

Best for: Elite-level athletes ready for high volume threshold work