When you register we collect details about your current fitness level, objectives and running background. Our engine then searches thousands of practical workouts and creates an optimized training regimen. As you record your training and race results the system updates paces and workouts according to your progress.
The first step is to complete registration.

Next, you are assigned a personal workout schedule that can be reviewed online and emailed to you at your preference.

Lastly, you are asked to record your training results and especially race results. Your pace chart instantly updates the entire plan as you record race results and this keeps your training at the perfect level.

Additionally feel free to use our member-only online forum to connect with runners like yourself. Have your running questions answered by a group of like-minded teammates.

We have three service levels to help you run your best.

Please review our service plans here: Services

Absolutely not.

As long as you have a watch and you are interested in learning about pace and progression, Focus-N-Fly is for you. Our system was developed with years of Olympic Level running research and has been correlated for beginner and intermediate runners.

Our system will recommend running 3-6x/week depending on your background.

Most of our members run 4-5X/week and cross train 2-3X/week.

Aerobic cross training is helpful for running and overall fitness. This can be accomplished by swimming, biking, elliptical or arch training, cross country skiing as well as other activity that maintains vigorous-level exercise (defined as 65-85% of maximum heart rate).

Strength training and core work that increase overall body strength is also helpful. In particular core strength (Pilates) and yoga for flexibility are highly complimentary to a routine running regimen.

Our main objective is to train at current fitness level and then race at peak performance.

Training this way provides a stress to your body that must be overcome with muscular and cardiovascular response. When you are allowed to recover from this stress, your body goes through a period of super compensation or conditioning. When this is repeated the stress becomes easier. (ie. You run faster).

Many endurance athletes train at high intensities and take very little recovery. This may be effective in the short-term but rarely provides a path to long-term health and fitness success.

Focus-N-Fly trains you at your current fitness level so that you can handle the stress. As you condition and increase performance, the stress is increased concomitantly with your new found fitness.

We have runners who have trained injury-free for extended periods and run multiple races with new PR’s and Boston Marathon Qualifiers. Additionally we have runners who discover that this approach provides a means to train into their 40’s, 50’s, 60’s and 70’s.

Focus-N-Fly is not a template. The system uses a complex algorithm and extensive workout database to provide a highly personalized training regimen. Every workout is based on the individual’s current fitness level so that an 8-hour Marathon runner does not receive a plan similar to a 3-hour Marathon runner.

Additionally our system adapts as you condition and gain fitness. Workouts and paces adjust instantly as you record race results. Recovery and taper protocols are scheduled to ensure peak level performance on race day.

About 5 minutes to register, a pair of running shoes and a watch.

Many of the workouts will reference track distances and interval training however an alternative workout is always offered for those who don’t have access to a track, treadmill, measured course or GPS system.

Focus-N-Fly is ideal for anyone with race day ambition. The system has helped thousands of runners set new PR’s. As you become more fit, your regimen and paces are automatically updated. This provides the appropriate stress/recovery objective that helps build great endurance athletes.

We have a variety of demonstrations to help you become accustomed to our terms and references. However here’s a quick beginner guide.

Most tracks in the United States are measured in meters.

One lap around a track is 400m. Four laps around a track is 1600m which is just slightly (2-3 seconds in most cases) shorter than 1 Mile.

Most Focus-N-Fly workouts reference meters.

You do not need a heart rate monitor for any of the workouts. However heart rate references are made in some cases.

We suggest 4-6 months of training before running a full Marathon.

We suggest 2-4 months of training prior to a 1/2 Marathon.