SPEED DEVELOPMENT | 8 WEEKS
Run a Faster 5K
in 8 Weeks
Build the top end speed that carries to every distance, from the 5K all the way up to the marathon. The plan, a personalized planner, and coaching videos for every workout.
Watch this first:
Instant delivery · Every level · Train on your schedule
WHAT YOU GET
Everything you need, nothing you don't
The 8 Week Plan
A complete, periodized speed plan. Every workout laid out and scaled for beginner, intermediate, and advanced, with a built-in personal best test.
Your Interactive Planner
Pick your level and your days and the plan rearranges to your schedule. Log every run and watch your progress fill in, on any device.
10 Coaching Videos
I walk you through every piece: philosophy, warm up, intervals, strides, hills, tempos, and race day. Like having me in your ear.
The Effort System
The exact 1-10 method I coach with, so you always know how hard is hard enough, and never overtrain.
THE TRUTH
More miles isn't making you faster
You've run consistently. Maybe you've added mileage and done the long runs, and your times have barely moved. Piling on slow miles is not what raises your ceiling. Your top end speed is. Build a faster 5K and everything longer gets faster too, because now you're cruising at paces that used to be your limit.
Is this for you?
1. New to real training
You want a clear, simple structure that won't overwhelm you or get you hurt.
2. Experienced and plateaued
You've been grinding miles and your times stopped moving. You need the speed work that breaks through.
3. Chasing a goal race
You want a proven 8 week block to sharpen up and peak on race day.
4. Any level, any schedule
Beginner, intermediate, and advanced versions are built into every workout. You pick your lane.
5. You want a system, leaving nothing up to chance
Two smart workouts a week, built entirely around one idea: CONTROL.
Up and running in minutes
1. Get instant access
The plan, planner, and videos land the second you buy.
2. Set up your plan
Pick your level and days, then watch the first few videos.
3. Follow and PR
Two workouts a week, log each run, and test your new best in week eight.
WHY IT WORKS
Built on how you actually get faster
Your speed work is specific
Your key workouts live right around your goal 5K effort, the exact spot the science says moves the needle most.
Progress one thing at a time
We change a single variable each week, so your body adapts instead of breaking down.
It's built on control
You learn to ride a hard effort without tipping over the edge, the exact skill that translates to better racing.
Results this system delivers
40+
new 5K personal bests, averaging 2:12 faster in under two months
100+
runners have set new personal bests with this system, at every distance
3:31
biggest single 5K breakthrough, from 28:10 down to 24:39
David H. 28:10 → 24:39
Amanda J. 25:11 → 22:05
Elliot M. 22:00 → 19:40
Ernest P. 21:35 → 19:47
Alec M. 20:12 → 18:26
Azja P. 34:00 → 29:55
What runners are saying
David H.
28:10 → 24:39
★★★★★
"I was stuck around 28 minutes for a long time. Eight weeks of this and I ran 24:39, almost three and a half minutes faster."
Elliot M.
Broke 20 minutes
★★★★★
"I'd wanted to break 20 minutes for years. This finally got me there. I ran 19:40."
Azja P.
Two PRs
★★★★★
"Two training blocks, two personal bests. I went from 34 minutes down to under 30. The planner made it easy to follow."
Ernest P.
First time sub 20
★★★★★
"I broke 20 minutes for the first time. The workouts finally made sense instead of just pushing harder."
Start today
Everything you need to run a faster 5K, for less than one coaching session.
The Plan
Self-guided
$47 $97
✓ The complete 8 week plan (PDF)
✓ Your interactive planner
✓ 10 coaching videos
✓ The RECAST effort system
✓ Built-in personal best test
You can upgrade at checkout or later.
MOST POPULAR
Plan + Coaching Kickstart
Get it dialed to you
$97 $197
✓ Everything in The Plan, plus:
✓ A 1-on-1 kickstart call with me
✓ Your paces & days set up for you
✓ 2 weeks of 24/7 support
✓ Priority path into full coaching
You can upgrade at checkout or later.
Train with zero risk
Follow the plan. If within 30 days it's not the clearest, most useful training you've run, just email me and I'll refund every cent. No hoops.
Your questions, answered
Do I need a track?
No. You can run every workout by time or on any flat road. Effort is what matters most.
What if I'm a beginner?
Every workout has a beginner version, and the videos walk you through exactly how to run each one. This is built for you.
How much time does it take?
One to two hard workouts a week plus easy running, three to six days depending on your level.
Is this a one-time purchase?
Yes. It's yours to start today and keep forever. Instant access, forever access.
What if I want you to coach me directly?
This plan is the perfect first step. Grab the Coaching Kickstart, or reach out about full one-on-one coaching.
Your faster 5K starts now
Stop grinding miles that aren't working. Build real speed in the next eight weeks.
Instant access · Every level · Train on your schedule
This plan is a training guide, not medical advice. Consult a physician before starting any new training program. Results are not typical and will vary based on your effort, consistency, and starting fitness. Testimonials reflect individual experiences. © RECAST Coaching. All rights reserved.