The RunningFront Method™

The RunningFront Method™ is a training system grounded in the modern training practices of today’s elite runners. This science-based and time-tested formula features purposeful workouts, balanced training weeks, and funnel periodization.

Purposeful Workouts

Every aspect of your running fitness is covered with 12 distinct training zones. This includes essential performance benchmarks such as the aerobic threshold*, lactate threshold**, velocity at VO2 max***, lactate tolerance****, and neuromuscular power*****.  They also include the race-specific paces for the 5K, 10K, half marathon, and marathon.

• Recovery/warm-up
• Easy run/long run
• Moderate pace
• Marathon pace
• 30K pace/aerobic threshold*
• HM pace
• 15K pace/lactate threshold**
• 10K pace
• 5K pace
• 3K pace/vVO2 max***
• 1500m pace/anaerobic****
• Neuromuscular*****

Balanced Training Weeks

Training effect = work x recovery. In other words, the key workouts can only be performed and absorbed with adequate rest. For this reason, the training weeks are structured with Stephen Seiler’s “80/20” rule and Bill Bowerman’s “hard/easy” principle. 

The “80/20” Intensity Rule

The 80/20 rules states that roughly 80% of the weekly training volume should be easy, well below the lactate threshold. Although higher training intensities generally lead to greater adaptations, they come at the cost of additional recovery time. For that reason, efforts at and above the lactate threshold are limited to 20% of the weekly mileage, so that a higher overall training mileage can be tolerated, which is a powerful training stimulus in itself.

The “Hard/Easy” Principle

The hard/easy principle states that key workouts and the long run should be spaced 48 – 72 hours apart. By alternating hard and easy runs, runners feel more rested and ready for their key workouts. In the subsequent easy day(s) the training adaptations can be materialized just in time for the next demanding training run.

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

Funnel Periodization

Unlike other periodization methods, funnel periodization approaches training from two sides simultaneously—endurance and speed—where general intensities progress towards race-specific efforts.

Base Training

The base phase lays the foundation of general endurance and speed. The weekly mileage increases gradually, and some easy runs are augmented with short hill sprints and strides to develop the necessary muscular power for the following training phase. Consider it training to get ready for real training.

Support Training

The support phase develops the lactate threshold, VO2 max, and fatigue resistance with extended long runs. Generally, the training is focused on endurance and speed support according to your race distance, with little training at race pace itself. Not only does this improve the capacity of the target goal pace, but it also avoids a premature peak.

Race-Specific Training

In the final weeks, intensities at race pace are emphasized. This means longer efforts at target pace and shorter rest intervals. Those will be the most demanding workouts throughout the entire training cycle. Depending on your race distance, a gradual taper ensures fresh legs on race day, primed for a peak performance.