General Questions

Ask yourself these questions:

  • Are your times CONSISTENTLY getting faster at ALL distances? What was your last 5k time compared to a year ago?
  • Have you, or are you, suffering from chronic-use injuries (plantar fasciitis, IT band syndrome, knee problems, back problems, etc.?
  • How high can you jump?
  • How many push-ups/pull-ups/squats/etc. can you do?
  • How many hours do you train per week?
  • How many hours does your spouse/family wish you trained?

Using the Power Speed Endurance (PSE) training model, you will become faster, stronger, and more powerful training half the time you typically would for an endurance race. We can make and keep you healthy in a sustainable way.  You will decrease your training time while increasing the effectiveness of your training.

Welcome! Check out our PSE PRO Community.  Get Daily Training, Discounts on products, events and services, and support from our PSE Coaches and Community. 

Most gyms now carry most, if not all, of the equipment you will need to follow the program.  If you want to create your own home gym here are the basics that can get you started:

-Jump Rope

-Pullup Bar

-Rings, TRX or Dip Rack

-Barbell w/ bumper weights (5, 10, 25, 45lbs)

-Kettlebell (At least 2 different weights)

-Dumbells (At least 2 sets of different weights)

-Lacrosse or MWOD Balls

-Resistance Bands (1 light, 1 medium to heavy)

PSE PRO is a good solid beginner to intermediate program for any athlete looking to increase their skills and fitness.  The programming does not specifically prepare you for a certain distance race or event but for athlete looking for training guidance to get healthy, fit and strong. That being said, PSE PRO Programming has helped many people get the starting line of many races and events from 5k’s to Ultra Distance events.  If you have specific goals, check out our Individualized Training Program.  
From our standpoint, there are just enough long workouts.  We are not against aerobic training, but we stand by the theory that volume is earned through skill development and consistency.  Most endurance training programs fall into the category of training we term long slow distance (LSD) and are solely aerobic in nature. Aerobic training, for its benefits of increased cardiovascular function, better fat utilization, greater capillarization, and increased mitochondrial growth, also offers these drawbacks:

  • Decreased muscle mass
  • Decreased strength
  • Decreased power
  • Decreased speed
  • Decreased anaerobic capacity
  • Decreased testosterone levels


It is our contention that limiting an endurance athlete’s exposure to constant LSD training and emphasizing skill, power and speed will not only allow them to stay stronger and healthier, but also allow that same athlete to stay competitive while enjoying training for an endurance event in half the time.  

With that said, everyone’s genetics, and physiology vary.  On our Free Daily Training, we give key workouts that provide the quality each individual athlete needs. Some may benefit from more oxidative training, while most do benefit from higher intensity or even intervals to increase their aerobic capacity. There is not one answer, but we believe we provide the best quality solution for the general population on the Free Daily Training.   If you would like a more customized training plan, take a look at our Specialized Training Plans.

The Power Speed Endurance strength and conditioning workouts ARE the training for this endurance program. THEY ARE NOT A SUPPLEMENT TO THE PROGRAM. Therefore, if you are not willing to do strength and conditioning, you are unlikely to see the full benefits from this program.

Studies show (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.) that explosive, anaerobic training improves endurance capability.

Additionally, strength training can reduce sports injuries to less than a third and overuse (lack of skill training) injuries by almost 50%. (http://bjsm.bmj.com/content/early/2013/10/07/bjsports-2013-092538.abstract)

We are glad you have realized this. We are not asking you to put this on as an ADDITIONAL training method, This is ALL the training that is required. Therefore, change your daily workouts to the workouts from this site (and rest if it is a rest day), and then follow the Power Speed Endurance workout for your sport specific training.
Racing flats or as little a shoe as possible is what we recommend but understand that you’ll need to progress slowly into a minimal shoe from the traditional running shoe. Strengthening the feet and training the skill of running will need to be the priorities.
If you haven’t already, we recommend finding a good practitioner in your area through the MWOD list. Follow their recommendations but when it’s time to start back up we suggest going back through our Skill and Development series to get back to basics and make sure you are mindful of your movement and mechanics.

More info coming soon!

Contact us at info@powerspeedendurance.com with any questions

If you’re an athlete or coach looking for training, nutrition or lifestyle advice, you can book a consultation with him or anyone of our Master Coaches here.

If you would like to contact Brian about speaking engagements, product testing or sponsorship, send us a message through our contact form.

For the longer workouts we will often set percentages based off time trials. To exactly calculate the percentage use our pacing calculator or refer to the McMillan FREE running calculator.

P + (P x (1 – E)) = G

P = fastest time for the distance. Convert to seconds.

E = Desired effort level in decimal form (90% = .90)

G = Goal time in seconds

Example: 90% of 10k TT Pace

So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:

2,880 + (2,880 x .10) = G

3,168 seconds= 52.8 minute 10K

PSE Free Daily Training provides the sport specific cardio-respiratory work at the beginning of every week. It is up to the user to select, which days to perform their sport work. Below is a general layout for setting up your week…

Single Sport

Monday: Strength, Tuesday: MET / Interval 1, Wednesday: Rest / XT, Thursday: Strength, Friday: MET / Interval 2,Saturday: Rest / XT, Sunday: Stamina

Multi Sport

Monday: Strength / Interval 1 (Sport Choice), Tuesday: MET / Interval 1 (Sport Choice), Wednesday: Interval 1 (Sport Choice) or Rest , Thursday: Strength / Interval 2 (Sport Choice), Friday: MET / Interval 2 (Sport Choice), Saturday: Stamina (Sport Choice), Sunday: Stamina (Sport Choice)

If you are a Multi-sport athlete, we suggest doing 4 – 6 sessions using the three workouts alternating sports and prioritizing weaknesses.
We abide by a volume is earned principle at Power Speed Endurance.  If you are unable to hold your form or your speed starts to fall off (remember speed is skill) drastically then you have found your max.  There is a place and a time to practice mental fortitude in race practice or competition settings but training is a time to ingrain good motor patterning under increasing doses of stress.  

The best indicator we have found to see if we are able to do the next interval is not necessarily overall time or distance, but the cadence at which you can keep. If your cadence/turnover is starting to diminish this is a great sign that your nervous system is starting to fail (per se). If you don’t know if your form is starting to fault or your cadence is slowing this is more of a question of understanding skill. Which more than likely points to you spending more time developing this area.

Depending on your experience level and distance or time of the interval you can be a little more generous about your deviations. Here are suggested parameters for Interval work:


200’s 3-5 sec deviation between each. 92+ cadence
400’s 5-8 sec deviation between each. 92+ cadence
600’s 5-9 sec deviation between each 91+ cadence
800’s 5-10 sec deviation between each 91+ cadence
1000’s 5-10 sec deviation between each 90+ cadence
1200’s 5-12 sec deviation between each 90+ cadence
1M + 90+cadence
200’s 2-4 sec deviation between each. 94+ cadence
400’s 4-7 sec deviation between each. 94+ cadence
600’s 4-8 sec deviation between each 93+ cadence
800’s 4-8 sec deviation between each 92+ cadence
1000’s 4-8 sec deviation between each 92+ cadence
1200’s 4-8 sec deviation between each 92+ cadence
1M + 91+cadence
200’s 1-3 sec deviation between each. 96+ cadence
400’s 2-4 sec deviation between each. 96+ cadence
600’s 3-6 sec deviation between each 95+ cadence
800’s 4-6 sec deviation between each 95+ cadence
1000’s 4-6 sec deviation between each 94+ cadence
1200’s 4-6 sec deviation between each 94+ cadence
1M + 93+cadence
200’s 1-3 sec deviation between each. 98+ cadence
400’s 2-4 sec deviation between each. 98+ cadence
600’s 3-6 sec deviation between each 98+ cadence
800’s 4-6 sec deviation between each 96+ cadence
1000’s 4-6 sec deviation between each 96+ cadence
1200’s 4-6 sec deviation between each 96+ cadence
1M + 94+cadence
Yes, sometimes we do speak in code to abbreviate the long names of some of the exercises or type of training repeated frequently.  Once you follow the site for a month you will get the lingo down.  Until then check out our Key Terms Sheet for quick reference.
A good general rule of thumb for the Time Trials and Interval Sets is, the shorter the workout the longer the warmup, and the longer the workout the shorter the warmup.  Here is a general template to vary off of:

  • 5-10′ at 50-60% RPE
  • 5′ of dynamic stretching to prep the movement (lots of ideas on Daily Training!)
  • 4-8x of 20-45″ intervals at increasing intensity w/ 2x rest in between
  • Rest 5′
  • Then GO!

Check out the Key Terms page for more info on the terminology used throughout Power Speed Endurance