Sustainable Speed.
16-Week Master Plan.
A high-touch, 16-week conditioning protocol that builds top-end speed, VO2 Max, and aerobic capacity on just 3 running days a week.
Wait. Before You Continue:
This is NOT a "Couch to 5K" program. To succeed in this protocol, you must already have the foundation to run continuously for 30 minutes at a steady pace. If you have that baseline, we will turn it into top-end speed.
Not at 30 minutes yet?
Don't risk injury by skipping ahead. Build your foundation safely with my prerequisite course designed to get you there pain-free.
Start The Progressive Walk-to-Run ProgramStop Logging Junk Miles.
Most runners and lifters who want to improve their conditioning fall into the exact same trap: they just run more.
- Hitting the pavement 5 or 6 days a week with zero structure.
- Running in the "gray zone"βtoo fast to build an aerobic base, but too slow to build actual speed.
- Ending up with aching joints, spiked cortisol, and plummeting strength in the gym.
You don't need more miles. You need a periodized plan.
The number one reason most runners plateau and get injured.
The 3-Day Polarized Split
This protocol is built for athletes who want maximum cardiovascular return on minimal time. By polarizing your training, we build speed and endurance while leaving your central nervous system fresh for your strength training.
Day 1: Speed Intervals
This is where we build your VO2 Max and top-end speed. You will push to your limits for short durations, recover, and repeat. Perfect for the track.
Day 2: The Base Run
Your steady-state recovery run. Keep your ego in check and stay strictly in Zone 2. This flushes the legs and drastically expands your aerobic foundation.
Day 3: Progression Tempo
Start comfortable and finish fast. This specific pacing structure teaches your body how to generate power and hold form when already fatigued.
The Elite Coaching Experience
What You Get:
When you join this protocol, I don't just hand you a spreadsheet. You get a hybrid coaching experience designed to guarantee results and keep you injury-free.
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16-Week Periodized App Delivery
Delivered via the Trainerize app. Every pace, interval, and rest period is mapped out for you daily.
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1x Strategic Onboarding Call
We jump on a call to map your starting paces, review your footwear, and establish your baseline metrics.
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3x Strategic Calls
Every 4 weeks (Weeks 4, 8, and 12), we review your wearable data, assess joint health, and manually adjust your speed targets.
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Automated Coaching Checkpoints
In-app nudges guiding you on pacing rules, gear rotation, and essential recovery tactics.
Includes full app access and 4 private 1-on-1 strategy sessions.
Enroll in ProtocolSecure checkout via Stripe
Frequently Asked Questions
Do I need a treadmill, or can I run outside?
You can do either. The program works flawlessly on a treadmill, road, or track. During our Onboarding Call, we will discuss the best footwear and surface strategy for your specific environment (especially if you are dealing with summer heat).
Will this interfere with my lifting program?
No. Because this is strictly a 3-day running split, it is specifically designed to alternate with a 3-day strength training program. This polarized approach keeps your cardiovascular and muscular demands balanced without frying your central nervous system.
What if I can't currently run for 30 minutes?
This specific protocol is designed for those who already have that baseline. If you are not quite there yet, we need to safely build your aerobic foundation first so you don't get injured.
Check out The Progressive Walk-to-Run Program. It is the exact prerequisite protocol I use to get my clients to a continuous 30-minute run, preparing their joints and lungs for this master plan.
