Personalized Training To Achieve Your Best Pace
Two projects. One question.
Most runners plateau not from a lack of effort but from a lack of structure — every run at the same effort, no prescribed paces, nothing measured. Each project is a defined block with a start, an end, and a specific outcome. Five runners at a time, so the coaching is actually individual.
Speed
Project
Prescribed paces, three times a week, until the pace you hold is faster than the one you walked in with.
Threshold pace
You finish the block holding a measurably faster pace for the same 20-minute effort, tested week one and again at the end.
Race time
A target time for your next 5K, 10K or half, built from your own splits rather than a generic plan.
Pacing awareness
You learn what each prescribed effort feels like, so you can hold it without a screen telling you.
Hyrox
Project
The run is where the race is lost. This block trains the eight kilometers, and what they feel like after a station.
Split consistency
Your eight run splits finish within a tighter band than they do now, instead of fading from split four onward.
Running under fatigue
You know the pace you can actually hold with a loaded heart rate, and how fast it comes back down.
A race plan
A prescribed pace per run segment and a plan for the first two kilometers, written from your retest.
Not sure which one?
What a block looks like
Baseline
Testing and pacing assessment. We find out what you actually run, not what you think you run.
Build
Progressive load at prescribed paces. Incline and decline work.
Sharpen
Race-specific work and a retest against your week-one baseline.
Why it works here
Woodway 4Front treadmills
Incline and decline, not just incline. Downhill running is trained, not avoided.
Climate-controlled
Every session runs the same in August as in January. Your data compares week to week.
Five runners per coach
You get told what to run, and corrected when you don't. Nobody hides in the back.
FAQs
No. Both projects run standalone, with no membership and no class package required. Members are welcome to keep their regular classes alongside a block.
There is no qualifying time and no prerequisite. Week one establishes your own baseline, and every pace for the rest of the block is prescribed from it.
Most of the cohort hasn't. The block covers the run demands and the transitions in order, so a first race becomes a decision you make with numbers rather than a guess.
Your coach sends the session so you can run it on your own, and adjusts the following week rather than stacking the load. Runners who make roughly two of three sessions still finish the block on plan.
Not at the same time — the weekly load is written for one block. Runners commonly run Speed first, then Hyrox in the following cohort, carrying the faster paces into the race work.
You get your retest numbers against week one and a written plan for the next eight weeks — the next cohort, a race build, or your own training with prescribed paces.
Five spots. Next cohort forming.
Not ready for a training block? Start with a free class.