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“Stupidity is doing the same thing over and over again and expecting different results but success comes from repeating the same actions over and over again and improving a little each time” - Joshua The Goat, 2026

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This is the exact program that got my pace from 7:00m/km to 5:30m/km within 3 months.

The instructions have been made as simple as possible for you to follow, even if there’s someone with Low IQ but they’re obsessed with their goal of getting faster or running longer, they can do it.

You need to become obsessed

Let’s get into it

Types of Runs ⭐

There’s 5 basic types

1. Intervals (Time-based/Distance-based/Mona Fartlek)

   • Time based are basically structured like intervals of 2-min 80% MAX RPE Run then 1-min Jog*
   • Distance based are structured like 400m 80% MAX RPE Run then 200m Jog
   • Mona Fartlek (my personal favourite)

   

2. Tempo Runs: main aim is holding around the same pace for 7-12kms

3. Long Runs: typically slower but longer runs, 16-25kms

4. Zone 2 Runs: Slower 3-7kms, staying at Zone 2-3 to build a better aerobic base

5. Filler Runs: Typically 5K or 7K runs when you’re unsure what to do.

Importance based on your goal ⭐