The philosophy
A 6-week aerobic base-builder for new and returning endurance athletes. Four sessions a week balance easy mileage, structured speed intervals, low-impact cross-training, and a weekly long effort to grow your engine without burning out. Most volume sits at conversational "easy" intensity so you accumulate durable aerobic fitness, while one weekly interval day sharpens pace and running economy. Log every session by distance (and time) to watch your pace improve week over week. Keep easy days truly easy — that discipline is what makes the hard days pay off.
Week one, in full
The first week is open. Read it, then train it.
Easy Aerobic Base
Day 1
- Dynamic Warm-Up Jog1 × 1
- Easy Aerobic Run1 × 1
- Cool-Down Walk1 × 1
Speed Intervals
Day 3 · Intervals
- Dynamic Warm-Up Jog1 × 1
- Track Interval Repeats6 × 6–8
- Cool-Down Walk1 × 1
Cross-Train Engine
Day 5 · Intervals
- Rowing Erg Intervals5 × 5–6
- Steady-State Bike Ride1 × 1
- Recovery Spin1 × 1
Weekly Long Run
Day 7
- Dynamic Warm-Up Jog1 × 1
- Long Slow Run1 × 1
- Cool-Down Walk1 × 1
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin this season