We train the next generation of "Sub 10:00 Mile" Runners to run, faster, longer, and safer, all while expending less energy. Start where you are, then train for your preferred and quickest distance.
OBJECTIVES Â
[1] Train for your 1st/Fastest Distance of Choice (20-Weeks: 05/26/24 to 10/12/24)
[2] Maintain Functional Strength to Run Faster, Longer & Safer while using less energyÂ
[3] Lose 10-40 Pounds (0.5 to 2 pounds a week for 20 weeks, if you need it to lose it)
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WHAT YOU GET
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Five 28-Day Training Plans for Unlocking Your Personal Potential
Access to Functional Strength Training Workouts and/or ChallengesÂ
Form Improvement Stretches, Drills, Proprioceptive Instructions and PlyoWorkÂ
A Strategic Race Plan for Your Major Events
A Private Team Area to Share Your Training Thoughts, Emotions, Feelings, Results, Experiences...
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WHAT YOU DO
Post your RUN & WORKOUT DATA the day you complete them.
Complete the FUNCTIONAL STRENGTH training work.
Mentally and physically work to complete the FORM IMPROVEMENT Stretches, Drills, Proprioceptive Instructions and PlyoWork.
Give your coach the opportunity to be your coach by FOLLOWING his/her lead.
OUR PROGRESSIVE PROGRAMS
Couch2Walk: Build a foundation for walking while also working to move your BMI to 29.9 or less. The training goal for this program is to safely complete a 5K in 55:00, then 50:00 (mm:ss) or less.
Walk2Run: Build a foundation for completing a 5K in 45:00, 40:00 or 35:00 (mm:ss) or less.
Sub10Miles: Build a foundation for completing a 5K in 31:00 (mm:ss) or less.
Half-Marathon: Set personal records that are at a Sub-10 pace while working toward a Sub 2-Hour time.
Marathon: Set personal records that are at a Sub-10 pace while working to Qualify for Boston, if that is what you desire.
Ultra: Train to complete a 50K, 50 Miles, 100K, 100 Miles or more…
Q & A'S
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QUESTION: Is most of the work done on your own?Â
ANSWER: Yes, the runs are mostly done on your own even though I highly encourage and push for team meet-ups for all runs.
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QUESTION: Do you have group runs? If so, where?Â
ANSWER: No, we do not have group runs but members can connect and complete runs together in their local areas.
NEED TO KNOW
This program provides information that is intended to assist users in their running, exercise and/or weight management efforts. Each user is urged to seek the advice of a physician before beginning any running, exercise and/or weight management program. This program is not intended for use by minors, pregnant women, or individuals with any type of poor health condition. Such individuals are specifically warned to seek professional medical advice prior to initiating our program.
No refunds will be provided in full or in part for any reason, including injury, after the program begins.  If you desire to cancel your subscription prior to the next schedule payment, you can do so.
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Subscribers are responsible and assume liability for any and all medical expenses incurred as a result of training for and/or participating in any physical or nutrition related challenge/activities which are hosted face-to-face or virtually, including but not limited to ambulance transport, hospital stays, physician and pharmaceutical goods and services.
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TEAMFLS2024 SCHEDULE (20-WEEKS: 05/26/24 - 10/12/24)
PLAN 1 OF 5
(28-Days: 05/26/24 - 06/22/24)Â
4 Weeks of
CURRENT REALITY Training WorkÂ
Lose 2 to 8 pounds by Day 28
W01: 05/26/24 - 06/01/24
W02: 06/02/24 - 06/08/24
W03: 06/09/24 - 06/15/24
W04: 06/16/24 - 06/22/24
PLAN 2 OF 5
(28-Days: 06/23/24 - 07/20/24)Â
4 Weeks of
BASE Training WorkÂ
Lose 4 to 12 pounds by Day 56
W05: 06/23/24 - 06/29/24
W06: 06/30/24 - 07/06/24
W07: 07/07/24 - 07/13/24
W08: 07/14/24 - 07/20/24
PLAN 3 OF 5
(28-Days: 07/21/24 - 08/17/24)
4 Weeks of
PACE Training Work
Lose 6 to 24 pounds by Day 84
W09: 07/21/24 - 07/27/24
W10: 07/28/24 - 08/03/24
W11: 08/04/24 - 08/10/24
W12: 08/11/24 - 08/17/24
PLAN 4 OF 5
(28-Days: 08/18/24 - 09/14/24)
4 Weeks of
RACE Training Work
Lose 8 to 32 pounds by Day 112
W13: 08/18/24 - 08/24/24
W14: 08/25/24 - 08/31/24
W15: 09/01/24 - 09/07/24
W16: 09/08/24 - 09/14/24
PLAN 5 OF 5
(28-Days: 09/15/24 - 10/12/24)
4 Weeks of
SAFE Training Work
Lose 10 to 40 pounds by Day 140
W17: 09/15/24 - 09/21/24
W18: 09/22/24 - 09/28/24
W19: 09/29/24 - 10/05/24
W20: 10/06/24 - 10/12/24
We train the Next Generation of "Sub 10:00 Mile" Runners to RUN Faster, Longer & Safer, all while expending Less Energy. Start where you are, then prepare for your preferred/quickest distance.
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