All plans include guide race splits, links to age graded times and gradient equivalents for our hilly marathon and ultra plans. Race effort abilities are guided by global equivalent race times and run percentage of threshold HR from runners of similar ability. We cater for Athlete, Intermediate and Advanced runners only

The higher ability the plan, the higher the intesity of race specific effort and distance appropriate speedwork.  All modules contain structured workouts
 

Every plan has week one run tests appropriate to the distance you've chosen. And midplan retests. They're simple to execute and essential to set your baseline performance. Speed work is distance appropriate and different according to ability selected. You download a race week schedule depending on race day. You have access to a self directed S&C, plyometric and hill workout library, just download and place sessions where you want them. Volume and intensity rises over the  three ability levels we offer. We also offer 'black' label versions of certain plans for the very rare athlete. 

For the serious and talented runner you improve upon what you measure. We use predominantly percentage of heart rate and pace for shorter speed work. You need to monitor HR and secondarily pace. Our goal, to improve the time you can hold race effort no matter your distance. All our plans use progression principles.  Workouts automatically adjust to your improving fitness to maintain motivation. The amount of race specific effort running increases as a percentage of total volume as you approach race day