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the program
Measured Progressions
Training volume increases gradually through total time spent in target zones, helping you peak at race week without sudden spikes.
Precision Intensity
Each phase builds on the last, layering aerobic work, lactate threshold training, and peak intensity efforts at the right time to maximize cardiovascular capacity and endurance.
Responsive to You
Because this program is heart-rate driven, it adapts to terrain, environment, and your readiness - adjusting for hills, heat, and recovery to keep you training at the right intensity every time.
Paired Strength & Durability training
Integrated strength training is tailored to the demands of long-distance running, building tissue resilience to boost performance and reduce injury risk - targeting common problem areas like the Achilles, patellar tendon, feet, and hips.
Seamless Delivery
Everything is delivered through the app, with built-in tracking, support resources, and features that track and gamify your training experience
What You'll Get
Ensured Progressions
- 18 week (Half Marathon) or 26 week progression (Marathon).
- A phased plan with weekly guidance for duration, intensity, and mileage.
- Includes planned deload weeks and a 3-week taper to ensure you peak on race day.
Integrated Strength Training
- A tendon-focused strength, joint resiliency, and muscular performance program designed to meet the specific demands of long-distance running.
Resources and Support
Resources and Support
- App-based delivery
- Hydration and fueling guides (pre, during, post run)
- Performance tracking tools
- Recovery protocols to help you train intelligently and stay consistent.
Endorsed by experts
Sten Stray-Gundersen, PhD
Sten Stray-Gundersen, PhD, is a researcher and practitioner in the field of blood flow restriction training. He earned his MS and PhD in Exercise Physiology from the University of Texas at Austin, where his research focused on the cardiovascular safety profile and vascular responses to BFR and hypoxia.
Now, a Assistant Professor at The University of South Carolina, he teaches Cardiopulmonary Exercise physiology, performs research on a wide-range of performance-related topics including BFR, human resilience, ergogenic aids, vascular physiology, and more.
As a practitioner and educator, Sten has worked with high-level Olympic athletes and elite military personnel regarding BFR training and presents on BFR-related content and application throughout the country. Sten has recently accepted a tenure-track assistant professorship at The University of South Carolina in the Exercise Science Department.