MAC10 5–10K™

The Ultimate Guide for Runners to Unlock Peak Performance
From Weekend Jogger to Race-Day Podium — Powered by the MAC10 System

Whether you're gearing up for your first 5K or aiming to crush your next 10K personal record, MAC10 5–10K™ provides a proven, data-driven system to help you run faster, recover smarter, and stay injury-free. Designed for real-life athletes, it balances your training with work, school, and family commitments.

Built on the foundations of Six Sigma principles, the Daniels Running Formula, and Darden High Intensity Training (HIT), this guide revolutionizes the way runners train. With tools like recovery metrics, data analysis, and periodized plans, it optimizes your performance while minimizing burnout and injuries.

✅ What Is MAC10 5–10K™?

More than just a training plan, it’s a precision running system aimed at helping runners:

• 🏁 Build endurance and speed through a 3–12 week program

• 🧠 Track progress using measurable CTQs (Critical-to-Quality metrics)

• ⛔ Reduce the risk of overtraining and common running injuries

• 🛌 Enhance recovery with improved sleep, nutrition, and balance

• 🔁 Peak at the perfect time with data-driven strategies

Ideal for runners of all levels, this system integrates seamlessly into your lifestyle. With flexible 3–5 day schedules, customizable planners, and pre-race tapering guidance, it prepares you for race day and beyond.

🧠 Backed by Proven Science

MAC10 5–10K™ draws insights from elite training methodologies to deliver results for everyday runners:

• Daniels Running Formula (VDOT): Zone-based training for optimal performance (threshold, interval, VO₂ max)

• Six Sigma Athlete Engineering: DMAIC principles to refine habits and remove inefficiencies

• Darden HIT Strength: A minimalist, high-intensity lifting approach to build power efficiently

• MAC10 Weekly Planning: Integrated tools to manage training, recovery, and lifestyle

🏆 Inside the Manual

📘 Chapter 1: Define Your Mission and Metrics

• Craft a personal “Mission Statement” to guide your training goals

• Identify key metrics (CTQs) such as pace, mileage, and injury prevention

• Analyze your weekly schedule to identify and address weak areas

📘 Chapter 2: Measure Your Baseline

• Conduct a 1-mile time trial, track sleep, and assess stress levels

• Calculate VDOT and lactate threshold for zone-based training

• Evaluate flexibility and movement quality for injury prevention

📘 Chapter 3: Analyze & Fix Common Training Flaws

• Address common runner mistakes: excessive volume, lack of recovery, poor fueling

• Implement MAC10 solutions: strength work, nutrition planning, and recovery tracking

• Monitor progress with recovery scores, HRV, and mental wellness

📘 Chapter 4: The Weekly Training Blueprint

• Customized 3-, 4-, and 5-day schedules for all levels

• Progressive long runs and speedwork sessions

• Integrate interval and tempo workouts using Daniels' zones

• Balance recovery and intensity for maximum gains

📘 Chapter 5: Strength Training for Runners

• Efficient, twice-weekly strength sessions tailored for runners

• Master the Core 4 lifts: Leg Press, Lat Pull, Overhead Press, Dumbbell Row

• Enhance durability and protect vital joints

📘 Chapter 6: Nutrition and Recovery

• Optimize race fueling with carbs, electrolytes, and timing

• Plan anti-inflammatory meals and stay hydrated

• Develop a personalized sleep and recovery routine

📘 Chapter 7: Master the Taper

• Fine-tune your fitness while avoiding overtraining

• Use a 7-day checklist to prepare physically and mentally

• Learn race-week nutrition and recovery tips

📘 Chapter 8: Post-Race Analysis & Growth

• Track race data and recovery to fine-tune future training

• Complete a post-race debrief worksheet

• Create a long-term plan for sustained progress

📦 What’s Included

• 📘 A 100+ page, full-color manual packed with tools and strategies

• 📝 Printable planners, race checklists, strength logs, and food trackers

• 🧠 Insights on physiology, recovery, and advanced training techniques

• 🔁 Reusable plans for every 5K or 10K race

👤 Who It’s For

• New runners seeking structure for their first 5K

• Experienced runners chasing personal bests

• Strength athletes crossing over into running

• Coaches and educators needing ready-made plans

• Busy individuals balancing work, family, and fitness

💬 What Runners Are Saying

“Shaving 90 seconds off my 5K with fewer runs? Amazing.”
“Finally, a guide built for real people, not pros.”
“The strength and recovery insights saved my knees.”
“The taper checklist eliminated all my race-day nerves.”