01 — Train
Every session has a job.
Structured programs week by week, and a run log that knows when you've gone faster.
Programs
6wk
Speed Foundation
All levels
Build acceleration and upright speed with three focused sessions a week.
3 sessions a week · Acceleration · Tempo + strength · Max velocity
8wk
Race Shape
Intermediate+
Sharpen block starts, speed endurance and curve running for 100/200 m racing.
4 sessions a week · Block starts · Speed endurance · Tempo · Curve & race model
6wk
400m Strength
Intermediate+
Special endurance and strength work built around the one-lap race.
3 sessions a week · Special endurance · Strength · Speed + tempo
A real session
Speed Foundation · Week 1 · Acceleration
Projection and push angles
Warm-up · 15 min
- 800 m easy jog or skip
- Leg swings, front & lateral — 10 each side
- Walking lunges with reach — 2 × 10 m
- A-march → A-skip — 2 × 20 m
- 3 × 60 m build-ups to 80%
Drills
- Wall drill, single exchange — 3 × 5 each leg
- Falling starts — 3 × 10 m
- Low skips — 2 × 20 m
- Sled march (light) — 3 × 15 m
Main set
- 4 × 20 m from 3-point start — walk-back + 2 min
- 2 × 30 m from blocks — 4 min rest
- Focus: long pushes, shin angles parallel to torso
Cooldown · 10 min
- 400 m easy walk/jog
- Hamstring, hip flexor and calf stretch — 45 s each
- Foam roll quads and glutes
Run log
Log it. See the pace. Catch the PR.
Add distance, time, splits, surface and notes. The app computes pace and speed, flags a new personal best the moment it happens, and charts your progress per distance.