How Long Until You See Results?
You decide to start running.
Week 1: Feeling good.
Week 2: Still feeling good.
Week 3: Feeling great, so you add a day, add some miles, do more speed work.
Weeks 4 to 6: Shin splints, knees hurt, foot pain, aching hip.
Now you can't run, and you have to take another month off.
Sound familiar?
You're probably running too fast and doing too much too soon.
It's because your heart and lungs adapt much faster than your tendons, ligaments, bones, and joints.
Your heart and lungs can handle more, but running is high impact. Your body needs more time to get used to it, especially if you're a heavier runner, even if you're lean and muscular.
My own 5K went from 20:35 to 16:56 in about two years, while maintaining my muscle mass. Once I finally, truly understood what easy meant, I ran 20 to 25 miles a week on 3 or 4 days, consistently, with nothing more than the occasional very minor ache or pain.
Before Capacity existed, Doug, one of my coaching clients, started with a 395-pound deadlift and a 5:52 mile. Six months later, he deadlifted 450 in the morning and ran a 5:19 mile that afternoon. Six weeks after that, he ran a 4:59 mile.
He trained 4 to 6 hours a week, 15-20 miles a week, and never missed a session. Just good programming, consistency, and time. That's the programming Capacity is built on.
Here's what some of the first members, who used Capacity Training free before launch, said (shared with their OK):
"Capacity is what I've been looking for in my training for a while. It's like having a personal trainer and a running coach at the same time."
Cameron
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"Capacity has been an enormous unlock for my progress, both running and lifting.
The program helped shave 80 seconds off my 5k PR (down to 21:50) after just 6 weeks of training."
Sam
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"Now that I'm over 40 I'm finding that my desire for intense exercise often exceeds my ability for recovery.
... I am seeing gains, looking forward to workouts, and doing it with less pain!"
Aaron
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"My speed's improved and I've PR'd a few lifts since starting. Clean programming that just works."
Brent
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"If you lift and want to add real aerobic fitness without giving up strength, this is the app."
Dan
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"I've enjoyed having an app with a plan instead of a workout, and I look forward to seeing where this app takes me."
Ryan
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"I am arguably in the best shape of my life thanks to the work Mike has put into this app."
Zach
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Capacity teaches you how to build up your mileage slowly by learning how to run easy, with easy cross-training and your lifting planned around it. Once you build that base, you get into the fun stuff: intervals, and running faster.
A year from now, you'll be running paces that seem impossible right now. And you'll be doing it without pain, without constant setbacks, without the frustration of starting over every few months.
If you just started, the first couple weeks should feel easy.
That's the plan, and that's what's sustainable long term.
If you haven't tried it yet, here's the link:
Get Capacity Training (7 day free trial)
Mike
P.S. Founding price: the first 50 members who join by Nov 13 pay $149.99 a year instead of $199.99, for as long as they stay subscribed, and get a Founding badge in Community.
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