Marathon & distance running · Adaptive S&C
Training paces set from your most recent race, a long run built up week by week, and the strength that holds your form when the wheels want to come off — one plan that regenerates from every run you log, with a real coach in the loop.
The free tier is a real program, not a trial. No card required.
Marathon · Build phase
HR zone 2 · conversational
Pace off your latest 5K · held both reps
Pace engine
Post a faster 5K and every easy, threshold, interval, and long-run pace re-anchors to it — automatically.
The blocks
Distance running is periodized for a reason. The plan moves you through the phases toward a dated start line, not a random pile of miles.
Build the engine
Easy aerobic volume and strides — the fitness everything else is built on top of.
Threshold & tempo
The paces that actually decide your race, drilled at the right effort and progressed weekly.
Race-specific long runs
Marathon pace on tired legs — the last-10K rehearsal, done before race day.
Sharpen & freshen
Cut the volume, keep the intensity, arrive at the line rested and ready to run.
Every session has a job
Easy runs
Most of your week, run genuinely easy off your own zones — where the aerobic base is built.
The long run
Progressed distance with marathon-pace segments, dosed to your weeks-to-race.
Threshold
Tempo and cruise intervals at the pace off your recent race — the fitness that holds late.
Intervals
Faster VO₂ work when the block calls for it, to lift the ceiling your race pace sits under.
Strength for runners
Posterior chain, single-leg, and core — placed so it protects your stride, not wrecks the runs.
Recovery
Deliberate easy and rest days — where the training you did actually turns into fitness.
How we program it
Every training pace derives from your most recent 5K, 10K, half, or marathon. Post a new time and your easy, threshold, interval, and long-run targets all re-anchor to it — the day you get faster, the plan does too.
Long-run distance progresses to your weeks-to-race, with marathon-pace segments layered in, so race day is not the first time you run long on tired legs.
Runner-specific strength — posterior chain, single-leg stability, core — is placed so it supports the running instead of stealing from it. The interference between lifting and mileage, managed on purpose.
Miss a run, come back sore, or set a new PR — the next block responds to the real week, not the one on paper. Flag pain and it deloads and alerts your coach rather than pushing you through it.
Start today
Free is a real plan for your race and date. Pro adds the adaptive engine — every pace off your latest race, the long run built to your calendar, regenerated from every run — plus a coach in the loop, for $19/mo. The programming a hands-on coach charges $100–300 a month for.