// Athlete Training Arc
Twelve weeks. One transformation.
3:48 → 3:11
Marcus T. — Boston 2025
Goal Pace / Week
Base
Recovery
Build
Peak
Taper
Race
W1W4W7W10
Base
8:42
38 mi/wk
Wk 1
Base
8:28
45 mi/wk
Wk 3
Build
8:11
48 mi/wk
Wk 5
Build
7:54
55 mi/wk
Wk 7
Peak
7:33
58 mi/wk
Wk 9
Taper
7:15
45 mi/wk
Wk 11
// Week 9 — Peak Block
This is what precision looks like.
Not "run easy on Tuesday." Every session has a purpose, a target pace range, and a reason it lands on that day of the week.
TUEINT
Interval Session
9.2 mi
1:08:00
VO₂max stimulus. Full recovery between reps. Heart rate ceiling: 97% max.
2×1 mi@ 6:28/mi90s jog
4×800m@ 6:18/mi75s jog
6×400m@ 6:08/mi60s stand
▼Full workout notes
THUTMP
Threshold Tempo
11.5 mi
1:24:00
Comfortably hard. Lactate clearance work. Conversational pace + 45s.
2 mi@ 8:10/miWarm-up
6 mi@ 7:02/miContinuous
3.5 mi@ 8:25/miCool-down
▼Full workout notes
SUNLNG
Long Run
20 mi
2:46:00
Aerobic base + late-race simulation. Miles 17–20 at goal marathon pace.
16 mi@ 8:18/miEasy aerobic
4 mi@ 7:09/miGoal MP finish
▼Full workout notes
Weekly Volume
62 mi
Quality Miles
24.7 mi
TSS Score
684
Projected Finish
3:08:22
// Athlete Results
The stat is the headline.
n=312 athletes / 2024–2025
3:48 → 3:11
37-minute PR
Boston Marathon
2025
"I'd been stuck at 3:45 for three years. The interval structure in week 9 broke something open. First time I've ever negative-split a marathon."
Marcus T.
16
Weeks Coached
+4:12
BQ Margin
4:22 → 3:54
First BQ
Chicago Marathon
2025
"The fueling plan was the thing. I'd bonked at mile 19 twice before. Splits had me taking in 82g carbs/hour and I felt strong through 25."
Priya M.
12
Weeks Coached
82g/hr
Carb Target
3:14 → 2:52
22-minute drop
NYC Marathon
2024
"Every single long run had a purpose. By week 10 I was running miles 17–20 at 6:42 pace and it felt controlled. Race day was just execution."
Daniel W.
20
Weeks Coached
6:35/mi
Goal Pace
DNF → 4:07
Finished strong
Twin Cities Marathon
2025
"I'd dropped out at mile 20 the year before. This time I had a taper protocol that actually made sense, and I ran the last 10K faster than the first."
Keisha R.
14
Weeks Coached
1:48
Negative Split
91%
PR Rate
312
BQ Qualifiers
23:14
Avg PR Delta
4.9★
Athlete Rating
// Choose Your Distance
Pick your race. We'll handle the math.
No form on this page. Click through to compare the full plan breakdown — splits, workouts, nutrition, taper — side by side.
5K
Speed
Sub-20 or bust
Runners targeting 18:00–22:00
Duration8 weeks
Volume25–35 mi/wk
Key Workout6×1000m @ 3:48/km
- Interval structure
- VO₂max sessions
- Race-day protocol
$149/cycle
Half
Threshold
Sub-1:30 target
Runners targeting 1:25–1:45
Duration12 weeks
Volume35–50 mi/wk
Key Workout10 mi @ 6:52/mi tempo
- Tempo blocks
- Lactate work
- Fueling protocol
- Taper plan
$199/cycle
Most Popular
Full
Marathon
BQ or PR — pick one
Mid-pack to sub-3:30 chasers
Duration16–20 weeks
Volume45–65 mi/wk
Key Workout20 mi w/ 4 mi @ goal MP
- Full training arc
- Interval + tempo + long run
- Nutrition to the gram
- Taper protocol
- Race-day execution plan
$279/cycle
Ultra
Road Ultra
50K stepping stone
Ultra-curious road runners
Duration20–24 weeks
Volume55–80 mi/wk
Key WorkoutBack-to-back long runs
- Back-to-back long runs
- Ultra-specific nutrition
- Gear consultation
- Crew strategy
$349/cycle