Run trained. Race ready. HYROX proven.
Customized run programs for HYROX athletes chasing their first finish or a personal record. Built by the team behind BC Block — Nashville’s Official HYROX Affiliate gym.
See how it works.
Five run types.
One integrated system.
HYROX is a running race with stations — not a workout with running breaks. And most athletes have a fitness ceiling set by their aerobic engine, not their station times. We don’t fix that with one type of run. We fix it with five — combined in the right proportion, calibrated to you.
Conversational aerobic mileage that builds the engine everything else stacks on. The single biggest determinant of how hard you can push the rest.
Hard but controlled work at the pace you could hold for around an hour. Raises the speed at which your body can sustain real effort — the work that turns base fitness into race fitness.
Short, intentionally slow sessions that let you absorb the hard work without breaking down. The unglamorous run that lets every other run land.
Short, fast intervals that train neuromuscular efficiency and stride power. Used sparingly, in the right block, to make race pace feel comfortable.
Runs performed off pre-fatigue, mimicking station-to-run transitions. Used sparingly, in the right phase — not the whole plan, but the piece that turns running fitness into HYROX fitness.
Built by athletes who race what they coach.
The BC Run Method came from one frustration, repeated over and over. At BC Block in Nashville, we kept watching the same thing happen — strong gym athletes, people who could crush any workout in their home gym, would line up for HYROX and fall apart on the run. Not on the stations. On the run.
We saw it in the athletes we coached. We saw it in ourselves. The generic road-race plans we tried were not built for HYROX. The hybrid conditioning we were used to did not build the aerobic base needed to hold pace through eight 1-km splits, let alone the threshold capacity to push them. The plans that did exist treated running as a single ingredient — some easy miles, some hard miles, done.
But running for HYROX is not one ingredient. It is five. Base. Threshold. Recovery. Speed. Compromised. Each one builds something different, and each one only works in the right proportion to the others.
So we built a method that integrates all five — calibrated to your race date, your goal split, your current volume, and your training history. Two years of refinement later, our run portion has gone from 34:27 to 30:38 — nearly four minutes faster across 8 km. Now we coach the same method to athletes from first finishes to podium qualifications.
Shawn Booth
Ali Summers is the doctor of physical therapy and certified strength and conditioning specialist (DPT, CSCS) behind every plan at BC Run Method. A lifelong athlete and marathon runner, she has nine years of coaching experience and twenty HYROX races to her name — with a qualification for the Elite 15 at the World Championships in Women’s Pro Doubles, ten podium finishes, and five age-group wins. Best Pro Doubles time: 1:00:00.
Shawn Booth is the owner of BC Block — Nashville’s Official HYROX Affiliate gym — and a certified HYROX Performance Coach (NASM, HYROX PC). A former college soccer player, IRONMAN finisher, and marathoner, Shawn coaches from a single conviction: HYROX is a running race with stations, not a workout with running breaks. Eighteen HYROX races across Pro Singles, Pro Doubles, and Mixed Doubles, with four podium finishes.
The method, on ourselves.
We do not just teach the BC Run Method — we built it on ourselves first. Here are the receipts: our run splits from our first HYROX as a Mixed Doubles team, compared with our most recent race after two years of training the method.
Official HYROX timing data · Range narrowed from 58 sec to 23 sec · 3:49 faster overall
Pick your tier.
Every program is fully customized to your race date, current volume, and goal time. Pay the initial 8-week fee up front. Continue month-to-month after. Cancel anytime.
- Fully customized 8-week run plan
- All 5 run types programmed
- Calibrated to your goal km split
- Delivered through TrainingPeaks
- Monthly check-in and plan adjustment
- Weekly check-ins
- Biweekly video calls
- Race presale access
$99 today for your 8-week program. $49/month coaching continues after week 8. Cancel anytime.
- Everything in Basic
- Weekly check-ins and plan tuning
- Biweekly video calls
- Direct messaging with your coach
- Race-week strategy session
- Post-race debrief and next-block plan
- Access to HYROX presale links
- Priority response under 24h
$249 today for your 8-week program. $99/month coaching continues after week 8. Cancel anytime.
Race day. Built different.
BC Run Method athletes on race day — from first finishers to PR chasers.
Real athletes.
Real splits.
The plan works because the athletes do. Here’s what they’re saying after their first race or PR.
This program has taken all the guesswork out of my training. Instead of just logging miles, every run has been intentional and has helped me become a stronger athlete. I've seen huge improvements in both my speed and endurance. I never imagined I'd enjoy run training this much, and seeing the results has been incredibly motivating. I feel more prepared for HYROX than I ever have before. If you're looking to take your running to the next level, I can't recommend this program enough.
I was frustrated and hitting a plateau in my training. After a six-week training block with BC Run Method coaching and programming, I found new confidence in my running, felt comfortable with faster paces and higher mileage, and unlocked a new potential in my performance. I went from struggling to hold 4:30/km to smashing sub-4:00/km.
Tell us about your race.
A few minutes now saves hours of guessing later. Submit this form and your fully customized plan will be delivered before day one of your cohort.