RunningFront Method™

The RunningFront Method™ applies modern elite training principles through purposeful workouts, balanced training weeks, and funnel periodization.

Purposeful Workouts

Every aspect of your running fitness is developed through 8 distinct training zones. These cover key performance benchmarks including aerobic threshold, lactate threshold, critical speed, velocity at VO₂ max, and neuromuscular power. Race-specific paces for the 5K, 10K, half marathon, and marathon are then applied according to your target distance.

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• Recovery
• Easy
• Moderate
• Aerobic threshold
• Lactate threshold
• Critical speed
• vVO2 max
• Neuromuscular

Balanced Training Weeks

Training effect = work × recovery. You can only perform and absorb demanding workouts with adequate recovery. For this reason, training weeks follow Stephen Seiler’s “80/20” principle and Bill Bowerman’s “hard/easy” approach.

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The “80/20” Intensity Rule

The 80/20 principle keeps roughly 80% of training at low intensity, with the remaining 20% reserved for moderate and high-intensity work. Harder training produces a powerful stimulus, but it also requires more recovery. Keeping most running easy allows you to tolerate a higher overall training volume while still performing the key workouts that drive performance.

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The “Hard/Easy” Principle

The hard/easy principle separates demanding workouts with easier training or recovery. Typically, 48–72 hours are allowed between key sessions so you can arrive rested enough to perform them well. The easier days between workouts allow your body to absorb the training stimulus and prepare for the next demanding session.

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1. Key workout 1
2. Easy or rest
3. Easy or moderate
4. Key workout 2
5. Easy or rest
6. Long run
7. Easy or rest

Funnel Periodization

Funnel periodization develops endurance and speed simultaneously, with general training intensities gradually converging toward the demands of your target race.

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Base Training

The base phase builds general endurance and speed. Weekly mileage increases gradually, while easy runs may include short hill sprints and strides to develop the muscular power needed for the more demanding training ahead. The goal is to build a broad foundation before training becomes increasingly race-specific.

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Support Training

The support phase develops the qualities that support your target race pace, including lactate threshold, VO₂ max, and fatigue resistance through progressively longer runs. Training focuses primarily on endurance and speed support appropriate to your race distance, with relatively little work at race pace itself. This builds the fitness needed to sustain your goal pace while avoiding a premature peak.

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Race-Specific Training

In the final weeks, training increasingly emphasizes race-specific intensity. Workouts feature longer efforts at target pace and increasingly race-specific recovery periods, making them some of the most demanding sessions of the training cycle. Training volume is then gradually reduced through the taper so you arrive at race day ready for peak performance.