Training Programs
Storm The Course
$25.00
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18 Week Marathon Prep
Crafted from proven methods that have helped numerous athletes achieve marathon personal records, this 18-week program is designed to build speed, stamina, and endurance. Starting at 33 miles per week and peaking at 55, the program features threshold and tempo sessions to refine race pace, while pacing and heart rate guidance ensure you train with precision.
Each week includes two strength sessions to build resilience and reduce injury risk, paired with runs on those days for efficient training. This structure allows for two rest days each week to maximize recovery, so you feel stronger and more prepared as race day approaches. Plus, you can move or adjust sessions to fit your schedule and needs.
Whether aiming for a PR or a strong finish, this program offers flexibility, expert guidance, and a proven path to success. goes here
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• Proven Results: Based on methods that have led athletes to marathon PRs.
• Threshold & Tempo Sessions: Improve speed and race efficiency with focused workouts.
• Pacing & Heart Rate Guidance: Build race-specific endurance with optimal paces.
• Weekly Strength Training: Maintain Strength for power and efficiency, and injury prevention.
• Two Recovery Days Weekly: Maximize rest and recovery for peak performance.
• Flexible Scheduling: Move or modify sessions to suit your life. -
The weekly mileage is the kicker. If you are not already running 30+ miles a week, this program might be too much and you will need to scale some of the runs down in mileage.
This program was built from athletes breaking 4hrs down to 3hrs. So come with a healthy appetite.
The beauty of this program is that is based on your current zones. Nailing your session with consistency each week and pairing that fitness with good fueling and recovery will be how you run your way to a new PR.
to help with daily nutrition and fueling, we partner with Fuelin. Make sure your Training Peaks and Fuelin are connected for more accuracy.
for a discount use code: parker
Rox Builder 12week
$25.00
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12 Week Rox Builder
Designed to bring together your strength, aerobic, and anaerobic training. Get prepared for your Hyrox race . Over the next 12 weeks, your session will build up that base and that test your ability to dig deep to increase that top end. This program is dedicated to help you build your fitness.
All Levels are welcome. Remember to scale the season if needed to suit your fitness level.
There are many two-a-day sessions. If you are not able to complete both sessions, put the focus on your weakness.
This program is a great precursor to the 4 Week Hyrox Race Prep. -
• Run Threshold Pace. -your runs will be based on percentages of your Threshold Pace.
• Max Heart Rate (HR Max) -some session will be based on percentages of your HR Max.
• Lift Maxes (3 rep max) - strength sessions will be based on a percentage or RPE(rate of perceived exertion).
• Skierg and Row Thresholds
• One day off each week for help with recovery and adaptation.
• Flexible Scheduling: Move or modify sessions to suit your life if you have a premium Training Peaks Account. • Deload weeksRun sessions are programmed into the software so they push to your watch for guided runs.
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All fitness levels are welcome. Be sure to scale the workouts as needed to match your current abilities.
The beauty of scaling a training session is that everyone is capable of hitting the same session. Be smart and listen to your body. Training should be fun but it’s also hard work. Ive never had a tough session that didn’t have me smiling once completed. That is the feeling of triumph.
70.3 Ironman 24wk Build
$75.00
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This is a comprehensive 24-week Ironman 70.3 training system designed for athletes who want a smart, sustainable build that leads to confident race day execution, not burnout.
This plan is built around percentage based training, detailed session structure, and intentional recovery, making it ideal for age group athletes balancing performance with real life.
TRAINING STRUCTURE
The program is divided into 6 progressive blocks:
Base 1 & Base 2- Aerobic foundation and movement quality
Strength Block- Build durability and force production
Speed / Threshold Block- Improve sustainable speed
Pre-Comp Block- Race specific pacing and fueling practice
Race Ready Block- Taper, sharpening, and execution
Each block builds logically on the previous one to ensure steady progress and confidence on race day.
HOW TRAINING IS PRESCRIBED
All training is written using clear percentage-based guidance, so every athlete trains relative to their own fitness:
Swim: MyProCoach 5-Zone Model
Bike: Coggan 6-Zone FTP Model
Run: Joe Friel Zone Model
Strength: %3RM with RPE guidance (can base on Feel if you prefer to not test heavy lifts
This approach removes guesswork and allows the plan to work for athletes of all levels.
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24 weeks of structured training
Swim, bike, run, and strength sessions
Fully written warm-ups, main sets, and cooldowns
Training based on percentages of your personal thresholds
Planned deload weeks for recovery and adaptation
Notes for each Training Blocks.
Race specific preparation and pacing guidance
Complete race week schedule and fueling guidance
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Athletes training for an Ironman 70.3
Athletes seeking a clear, structured plan without guesswork
Athletes who want to peak once or twice per year(repeat program)
Athletes needing to train around 8-10 hours on average per week.
Athletes who value progress, execution, fueling, and pacing, fitness.
This will take beginners to even seasoned athletes to a more sustainable life and training balance.
4week Hyrox Race Prep
$25.00
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This 4 week race prep is all about putting everything together for race day. The first 3weeks are fine tuning your fitness. Last week is Race Prep to allow more recovery while staying crispy.
Know your goals for race day and apply those to your training.
You will need to fuel to properly during the next 4weeks to get your sessions done and to recover properly. This is not the time to be calorically restrictive
All Levels are welcome. Remember to scale the session to suit your fitness level.
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• Run Threshold Pace. -your runs will be based on percentages of your Threshold Pace.
• Max Heart Rate (HR Max) -some session will be based on percentages of your HR Max.
• Focus Station Work
• One day off each week for help with recovery and adaptation.
• Flexible Scheduling: Move or modify sessions to suit your life. • Race Deload week -
This is for you. If you want to get the best out of yourself on race day then demand the best of yourself in training.
LFG!All fitness levels are welcome.
Couch to 5k! 8week
$15.00
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This is an 8week program to get you from walking to jogging/running your first 5k.
Each week will progress in the overall amount you are walking vs jogging/running. I want you to progress each week without pushing your body to point where you are not able to be consistent. You will notice that in each week you will have walk only workouts that state, optional. You read that correct. They are optional. They are there for those who want add additional days of exercise and to add volume to the training program. The scheduled, none-optional, sessions are where your focus needs to be.
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• Based on programming dozens of dozens first time runners.
• Simple programming that is doable.
• Sessions are programmed and will sync to your watch for easy to follow along workouts.
• Optional days for extra session
• Flexible Scheduling: Move sessions to suit your life. -
This is for the person who is starting out. No Running background needed. Simply to follow program get you off the couch to the start line of race day and finishing proudly.
Consistency is your best friend.