Science-driven training for runners and endurance athletes at every level — whether you're chasing a sub-20 5K, a half marathon PB, a marathon finish, or simply building a base that lasts.
Every session is built on peer-reviewed exercise physiology — whether you're training for a 5K, a half marathon, or a full. Intervals are calculated from your lactate threshold. Long runs target aerobic fat-oxidation zones. Recovery is a stimulus, not a skip day.
Short, high-intensity efforts at 95–100% of maximum aerobic velocity. Designed to raise your oxygen ceiling — the single biggest predictor of performance.
Sustained efforts just below the lactate threshold shift the curve — so your body clears lactic acid faster, keeping you fast for longer at race pace.
Easy-to-moderate long runs expand mitochondrial density and fat oxidation capacity. The invisible engine that makes everything else possible.
Download the free VO₂ Protocol to understand the method, or jump straight into 1-on-1 coaching for a fully personalised programme. See all plans on the plans page.
"I increased my VO₂ max from 68 to 78 in 6 months using this program. I've never had structured training explained to me with this kind of scientific depth — every session made sense."
"I'd been stuck at 22 minutes for two years. The interval structure in week 6 broke everything open. Crossed sub-20 on my first race back."
"What I appreciated most was knowing *why* I was doing each session, not just what. That made the hard workouts actually stick."
For athletes who want fully individualised training — physiological profiling, weekly check-ins, and a plan that adapts as you adapt. Limited spots available.