12-Week Community Challenge

Build Your Engine

The RPP Foundation Series

This is not a race plan. It's the 12 weeks that make every race plan work better.

The Core Idea

We train the engine first. Then we plug it into the race.

That means easy running actually stays easy, hard running stays controlled, and speed is added only when it helps.

If you've ever felt:

  • • Fit but fragile
  • • Fast in workouts but slow in races
  • • Tired all the time

This is the fix.

Who This Is For

Runners who keep getting injured chasing PBs
Anyone tired of running every session at the same effort
Runners coming back from a break who want to build properly
Athletes who want to feel strong at the end of races, not hanging on
Those who want structure without hiring a coach
Runners targeting 5K, 10K, half marathon, or marathon

Why This Works

Progressive Overload

Each phase builds on the last. Nothing random. No wasted weeks.

Personalised Paces

Sessions built from YOUR data. Not someone else's cookie-cutter plan.

Polarised Training

80% easy, 20% hard. The same approach elites use. No junk miles.

"Most runners train too hard too often. This programme fixes that."

The 3 Phases

WEEKS 1-4
Build the Floor

LT1-dominant aerobic base. Control before intensity.

Focus: Aerobic efficiency
WEEKS 5-8
Strengthen the Red Line

Threshold development. Stabilise your Critical Speed.

Focus: CS / threshold
WEEKS 9-12
Express Fitness

Race-specific execution. Make race pace feel calm.

Focus: Event-specific sharpening

Weekly Session Structure

Everyone gets the same engine work. Only one session adapts to your event.

1
Easy / LT1 Run + Strides
Build the aerobic floor + economy
FIXED
2
Threshold / Engine Session
Controlled tempo, progression, or cruise intervals
FIXED
3
Event-Specific Session
Tailored to 5K / 10K / Half / Marathon
ADAPTED
4
Long Run
Durability, not fatigue. Volume scaled by event.
FIXED

How RPP Fits In

RPP is doing the thinking for you.

🎯
Your LT1 sets your easy runs
⚡
Your CS sets your threshold work
🔥
Your vVO₂max caps your speed
No guessing. No copying other people. No chasing paces you're not ready for.

The Non-Negotiable Rules

1. Easy means easy (below LT1)
2. Threshold is controlled, never forced
3. No adding extra hard sessions
4. If you feel cooked, you scale — you don't push
5. Trust the process for more than one week

Join the Community

Sign up to add the 12-week Build Your Engine challenge to your calendar with personalised paces.

Sign Up Free Log In

What You'll Feel

WEEKS 1-4

"This feels too easy"

WEEKS 5-8

"I feel fitter but not smashed"

WEEKS 9-12

"My normal paces feel calmer"

RACE DAY

"Race pace doesn't scare me anymore"

That's the engine building.

Follow Along on Strava

Not ready to commit? Follow the club and run with us. Sessions posted weekly.

Run Pace Pal Strava Club