{"title":"Master Plan: Fueling Companions","description":"\u003cp data-path-to-node=\"3\"\u003eTraining builds the engine. Nutrition provides the fuel. It is biologically impossible to execute a perfectly calculated marathon pacing strategy while relying on dietary guesswork.\u003c\/p\u003e\n\u003cp data-path-to-node=\"4\"\u003eThe Fueling Companions are not traditional diet books or generic recipe collections. They are precise, 20-week metabolic operational manuals.\u003c\/p\u003e\n\u003cp data-path-to-node=\"5\"\u003e⚠️ \u003cb data-path-to-node=\"5\" data-index-in-node=\"3\"\u003eIMPORTANT NOTICE:\u003c\/b\u003e These manuals cannot function as standalone products. They are the integral second half of your preparation and strictly follow, day by day, the training architecture of the \"Master Plan\" books. Every single meal, hydration protocol, and carbohydrate strategy is mathematically synchronized to the specific daily training volume, intensity, and final time goal of its corresponding Master Plan.\u003c\/p\u003e\n\u003cp data-path-to-node=\"6\"\u003eWhether you are building the aerobic base for a Sub-4:00 or executing the taper for a Sub-5:00, these protocols eliminate decision fatigue. You do not possess the mental bandwidth to calculate macronutrients after a 30-kilometer long run. The system makes the decisions for you.\u003c\/p\u003e\n\u003cp data-path-to-node=\"7\"\u003eStop guessing what to eat. Convert your food into clinical data, train your gastrointestinal tract for prolonged mechanical output, and ensure you never collide with the biological \"Wall\" on race day.\u003c\/p\u003e\n\u003cp data-path-to-node=\"8\"\u003eSelect the Fueling Companion that matches your Master Plan below and complete your operational system.\u003c\/p\u003e","products":[{"product_id":"the-sub-4-fueling-system-20-weeks-day-by-day-no-decisions","title":"The Sub-4 Fueling System 20 Weeks. Day by Day. No Decisions. ISBN:978-618-88246-3-8","description":"\u003ch1 data-path-to-node=\"3\"\u003eThe Sub-4 Fueling System\u003c\/h1\u003e\n\u003ch3 data-path-to-node=\"4\"\u003e20 Weeks. Day by Day. No Decisions.\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003eISBN:978-618-88246-3-8\u003c\/span\u003e\u003c\/p\u003e\n\u003cp data-path-to-node=\"6\"\u003e\u003cb data-path-to-node=\"6\" data-index-in-node=\"0\"\u003eShort Description:\u003c\/b\u003e The essential nutrition companion to the \"Sub-4 Master Plan.\" Stop guessing what to eat. Turn food into data. Fuel the work.\u003c\/p\u003e\n\u003chr data-path-to-node=\"7\"\u003e\n\u003cp data-path-to-node=\"8\"\u003e\u003cb data-path-to-node=\"8\" data-index-in-node=\"0\"\u003eLong Description:\u003c\/b\u003e\u003c\/p\u003e\n\u003cp data-path-to-node=\"9\"\u003e\u003cb data-path-to-node=\"9\" data-index-in-node=\"0\"\u003eTraining is only 50% of the equation. The other 50% is what you put in the tank.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp data-path-to-node=\"10\"\u003eMany runners fail to break the 4-hour barrier not because they didn't run enough, but because they ran out of energy. \u003cb data-path-to-node=\"10\" data-index-in-node=\"118\"\u003eThe Sub-4 Fueling System\u003c\/b\u003e is not a cookbook. It is a \u003cb data-path-to-node=\"10\" data-index-in-node=\"170\"\u003e20-Week Operational Manual\u003c\/b\u003e for your metabolism.\u003c\/p\u003e\n\u003cp data-path-to-node=\"11\"\u003eDesigned to work \u003cb data-path-to-node=\"11\" data-index-in-node=\"17\"\u003eexclusively and in parallel\u003c\/b\u003e with the \u003ci data-path-to-node=\"11\" data-index-in-node=\"54\"\u003eSub 4:00:00 Master Plan\u003c\/i\u003e, this book bridges the gap between \"eating healthy\" and \"fueling for performance.\"\u003c\/p\u003e\n\u003cp data-path-to-node=\"12\"\u003e\u003cb data-path-to-node=\"12\" data-index-in-node=\"0\"\u003eThe Promise: No Decisions.\u003c\/b\u003e When you are running 50+ kilometers a week, you don’t have the mental energy to calculate macros or guess portion sizes. This book makes the decisions for you.\u003c\/p\u003e\n\u003cp data-path-to-node=\"13\"\u003e\u003cb data-path-to-node=\"13\" data-index-in-node=\"0\"\u003eWhat’s Inside:\u003c\/b\u003e\u003c\/p\u003e\n\u003cul data-path-to-node=\"14\"\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"14,0,0\"\u003e\u003cb data-path-to-node=\"14,0,0\" data-index-in-node=\"0\"\u003eTotal Synchronization:\u003c\/b\u003e Every meal is calibrated to the specific training demand of that day. Running Intervals? Eat for speed. Long Run tomorrow? Load for endurance. Rest Day? Eat for recovery.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"14,1,0\"\u003e\u003cb data-path-to-node=\"14,1,0\" data-index-in-node=\"0\"\u003eThe 4 Athlete Categories:\u003c\/b\u003e Whether you want to build muscle, maintain performance, lose fat, or cut aggressively, you will find your specific protocol (Categories A, B, C, D).\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"14,2,0\"\u003e\u003cb data-path-to-node=\"14,2,0\" data-index-in-node=\"0\"\u003eDay-by-Day Execution:\u003c\/b\u003e Clear instructions for every single day of the 140-day preparation.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"14,3,0\"\u003e\u003cb data-path-to-node=\"14,3,0\" data-index-in-node=\"0\"\u003eGut Training:\u003c\/b\u003e How to train your stomach to handle race-day fuel without GI distress.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"14,4,0\"\u003e\u003cb data-path-to-node=\"14,4,0\" data-index-in-node=\"0\"\u003eRace Week Protocol:\u003c\/b\u003e The precise science of the Carbo-Load and the exact nutrition strategy for the 42.2km.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-path-to-node=\"16\"\u003e\u003cb data-path-to-node=\"16\" data-index-in-node=\"0\"\u003e⚠️ IMPORTANT:\u003c\/b\u003e This book is the \u003cb data-path-to-node=\"16\" data-index-in-node=\"31\"\u003eNutrition Companion\u003c\/b\u003e. To apply it effectively, you need the training book \u003cb data-path-to-node=\"16\" data-index-in-node=\"104\"\u003e\"Sub 4:00:00 Master Plan\"\u003c\/b\u003e to know the daily distances and intensities.\u003c\/p\u003e\n\u003cp data-path-to-node=\"17\"\u003e\u003cb data-path-to-node=\"17\" data-index-in-node=\"0\"\u003eFormat:\u003c\/b\u003e Digital E-book (PDF) \u003cb data-path-to-node=\"17\" data-index-in-node=\"29\"\u003eLevel:\u003c\/b\u003e Beginner to Intermediate Marathoner \/ Hybrid Athlete \u003cb data-path-to-node=\"17\" data-index-in-node=\"89\"\u003eRequirement:\u003c\/b\u003e Must be paired with the \u003ci data-path-to-node=\"17\" data-index-in-node=\"126\"\u003eSub-4 Master Plan\u003c\/i\u003e.\u003c\/p\u003e","brand":"Your Running University","offers":[{"title":"Default Title","offer_id":53400182784346,"sku":null,"price":35.0,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1004\/8808\/5850\/files\/fuelingsub4.jpg?v=1769089566"},{"product_id":"the-sub-4-30-fueling-system-20-weeks-day-by-day-no-decisions","title":"The Sub-4:30 Fueling System 20 Weeks. Day by Day. No Decisions. ISBN:978-618-88246-7-6","description":"\u003cp data-path-to-node=\"4\"\u003e\u003cb data-path-to-node=\"4\" data-index-in-node=\"0\"\u003e\u003cspan\u003eThe Sub-4:30 Fueling System 20 Weeks. Day by Day. No Decisions.\u003c\/span\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp data-path-to-node=\"4\"\u003e\u003cb data-path-to-node=\"4\" data-index-in-node=\"0\"\u003e\u003cspan\u003eISBN:978-618-88246-7-6\u003c\/span\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp data-path-to-node=\"4\"\u003e\u003cb data-path-to-node=\"4\" data-index-in-node=\"0\"\u003eShort Description:\u003c\/b\u003e The essential nutrition companion to the \"Sub 4:30:00 Master Plan.\" Stop guessing what to eat. Turn food into data. Defeat the wall.\u003c\/p\u003e\n\u003cp data-path-to-node=\"5\"\u003e\u003cb data-path-to-node=\"5\" data-index-in-node=\"0\"\u003eLong Description:\u003c\/b\u003e Training provides the engine. Nutrition provides the fuel. Many runners attempting the 4:30:00 Marathon fail not because they lack fitness, but because they run dry. They hit the infamous \"Wall\" at kilometer 32 because their fueling strategy was based on guesswork, not science.\u003c\/p\u003e\n\u003cp data-path-to-node=\"6\"\u003e\u003cb data-path-to-node=\"6\" data-index-in-node=\"0\"\u003eThe Sub-4:30 Fueling System\u003c\/b\u003e is not a cookbook. It is a \u003cb data-path-to-node=\"6\" data-index-in-node=\"55\"\u003e20-Week Operational Manual\u003c\/b\u003e for your metabolism.\u003c\/p\u003e\n\u003cp data-path-to-node=\"7\"\u003eDesigned to work exclusively and in parallel with the \u003cb data-path-to-node=\"7\" data-index-in-node=\"54\"\u003eSub 4:30:00 Master Plan\u003c\/b\u003e, this book removes the anxiety of \"what to eat\" and replaces it with a precision protocol.\u003c\/p\u003e\n\u003cp data-path-to-node=\"8\"\u003e\u003cb data-path-to-node=\"8\" data-index-in-node=\"0\"\u003eThe Promise: No Decisions.\u003c\/b\u003e When you are training for 4.5 hours of running, you don’t have the mental energy to calculate macros or guess portion sizes. This book makes the decisions for you.\u003c\/p\u003e\n\u003cp data-path-to-node=\"9\"\u003e\u003cb data-path-to-node=\"9\" data-index-in-node=\"0\"\u003eWhat’s Inside:\u003c\/b\u003e\u003c\/p\u003e\n\u003cul data-path-to-node=\"10\"\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"10,0,0\"\u003e\u003cb data-path-to-node=\"10,0,0\" data-index-in-node=\"0\"\u003eTotal Synchronization:\u003c\/b\u003e Every meal is calibrated to the specific training demand of that day. Is it a Long Run Sunday? We load for endurance. Is it a Recovery Wednesday? We eat for tissue repair.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"10,1,0\"\u003e\u003cb data-path-to-node=\"10,1,0\" data-index-in-node=\"0\"\u003eThe 4 Athlete Categories:\u003c\/b\u003e Whether your goal is to lose weight while training, maintain your current physique, or build strength, you will find your specific protocol (Categories A, B, C, D).\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"10,2,0\"\u003e\u003cb data-path-to-node=\"10,2,0\" data-index-in-node=\"0\"\u003eDay-by-Day Execution:\u003c\/b\u003e Clear, binary instructions for every single day of the 140-day preparation.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"10,3,0\"\u003e\u003cb data-path-to-node=\"10,3,0\" data-index-in-node=\"0\"\u003eGut Training:\u003c\/b\u003e How to train your stomach to handle gels and fluids for 4.5 hours without GI distress.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"10,4,0\"\u003e\u003cb data-path-to-node=\"10,4,0\" data-index-in-node=\"0\"\u003eRace Week Protocol:\u003c\/b\u003e The precise science of the Taper Diet and the exact nutrition strategy for the 42.2km.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-path-to-node=\"12\"\u003e⚠️ \u003cb data-path-to-node=\"12\" data-index-in-node=\"3\"\u003eIMPORTANT:\u003c\/b\u003e This book is the \u003cb data-path-to-node=\"12\" data-index-in-node=\"31\"\u003eNutrition Companion\u003c\/b\u003e. To apply it effectively, you need the training book \u003cb data-path-to-node=\"12\" data-index-in-node=\"104\"\u003e\"Sub 4:30:00 Master Plan\"\u003c\/b\u003e to know the daily distances and intensities.\u003c\/p\u003e\n\u003cp data-path-to-node=\"13\"\u003e\u003cb data-path-to-node=\"13\" data-index-in-node=\"0\"\u003eFormat:\u003c\/b\u003e Digital E-book (PDF) \u003cb data-path-to-node=\"13\" data-index-in-node=\"29\"\u003eLevel:\u003c\/b\u003e Beginner to Intermediate Marathoner \u003cb data-path-to-node=\"13\" data-index-in-node=\"72\"\u003eRequirement:\u003c\/b\u003e Must be paired with the Sub 4:30 Master Plan.\u003c\/p\u003e","brand":"Your Running University","offers":[{"title":"Default Title","offer_id":53500300820826,"sku":null,"price":35.0,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1004\/8808\/5850\/files\/Sub4_30_Fueling.jpg?v=1770183603"},{"product_id":"the-sub-5-00-fueling-system-20-weeks-day-by-day-no-decisions","title":"The Sub-5:00 Fueling System 20 Weeks. Day by Day. No Decisions.","description":"\u003cp data-path-to-node=\"1\"\u003e⚠️ PRE-ORDER EXCLUSIVE: This product is currently on pre-order. Secure your system today. Official release and instant download date: April 10, 2026.\u003c\/p\u003e\n\u003cp data-path-to-node=\"2\"\u003eLong Description: 🏃♂️ Training provides the engine. ⛽ Nutrition provides the fuel.\u003c\/p\u003e\n\u003cp data-path-to-node=\"3\"\u003eMany runners attempting the 5:00:00 Marathon fail not because they lack fitness, but because they run dry. They hit the infamous Wall at kilometer 32 because their fueling strategy was based on guesswork, not science.\u003c\/p\u003e\n\u003cp data-path-to-node=\"4\"\u003eThe Sub-5:00 Fueling System is not a cookbook. It is a 20-Week Operational Manual for your metabolism.\u003c\/p\u003e\n\u003cp data-path-to-node=\"5\"\u003eDesigned to work exclusively and in parallel with the Sub 5:00:00 Master Plan, this book removes the anxiety of what to eat and replaces it with a precision protocol.\u003c\/p\u003e\n\u003cp data-path-to-node=\"6\"\u003e🧠 The Promise: No Decisions. When you are training for 5 hours of running, you do not have the mental energy to calculate macros or guess portion sizes. This book makes the decisions for you.\u003c\/p\u003e\n\u003cp data-path-to-node=\"7\"\u003eWHAT IS INSIDE THE SYSTEM:\u003c\/p\u003e\n\u003cp data-path-to-node=\"8\"\u003e⚖️ Total Synchronization Every meal is calibrated to the specific training demand of that day. Is it a Long Run Sunday? We load for endurance. Is it a Recovery Wednesday? We eat for tissue repair.\u003c\/p\u003e\n\u003cp data-path-to-node=\"9\"\u003e📊 The 4 Athlete Categories Whether your goal is to lose weight while training, maintain your current physique, or build strength, you will find your specific protocol (Categories A, B, C, D).\u003c\/p\u003e\n\u003cp data-path-to-node=\"10\"\u003e📅 Day-by-Day Execution Clear, binary instructions for every single day of the 140-day preparation.\u003c\/p\u003e\n\u003cp data-path-to-node=\"11\"\u003e💧 Gut Training How to train your stomach to handle gels and fluids for 5 hours without GI distress.\u003c\/p\u003e\n\u003cp data-path-to-node=\"12\"\u003e🏁 Race Week Protocol The precise science of the Taper Diet and the exact nutrition strategy for the 42.2km.\u003c\/p\u003e\n\u003cp data-path-to-node=\"13\"\u003e⚠️ IMPORTANT: This book is the Nutrition Companion. To apply it effectively, you need the training book Sub 5:00:00 Master Plan to know the daily distances and intensities.\u003c\/p\u003e\n\u003cp data-path-to-node=\"14\"\u003e📱 Format: Digital E-book (PDF) 📈 Level: Beginner to Intermediate Marathoner 🔗 Requirement: Must be paired with the Sub 5:00 Master Plan. 📅 Release Date: April 10, 2026 (Pre-order now)\u003c\/p\u003e","brand":"Your Running University","offers":[{"title":"Default Title","offer_id":53860358619482,"sku":null,"price":35.0,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1004\/8808\/5850\/files\/fuelingsub5.jpg?v=1774177962"},{"product_id":"the-sub-5-00-fueling-system-vegan-mediterranean-eastern-editions-subtitle-20-weeks-day-by-day-no-decisions","title":"The Sub-5:00 Fueling System: Vegan, Mediterranean \u0026 Eastern Editions Subtitle: 20 Weeks. Day by Day. No Decisions.","description":"\u003cp data-path-to-node=\"16\"\u003e\u003cb data-path-to-node=\"16\" data-index-in-node=\"0\"\u003ePERFORMANCE HAS NO BORDERS. BREAK 5:00:00 ON YOUR OWN TERMS.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp data-path-to-node=\"17\"\u003eWhether you are a plant-based athlete, a Mediterranean traditionalist, or a lover of Eastern cuisine, the mathematics of the 5-hour marathon remain the same. However, your kitchen is unique—and your fueling strategy must be too.\u003c\/p\u003e\n\u003cp data-path-to-node=\"18\"\u003e\u003cb data-path-to-node=\"18\" data-index-in-node=\"0\"\u003eThe Sub-5:00 Fueling Blueprint\u003c\/b\u003e is the world’s first multi-diet performance manual. It adapts the rigid science of elite endurance fueling into three distinct culinary tracks: \u003cb data-path-to-node=\"18\" data-index-in-node=\"175\"\u003eVegan, Mediterranean, and Eastern\/Spiced Protocols.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp data-path-to-node=\"19\"\u003e\u003cb data-path-to-node=\"19\" data-index-in-node=\"0\"\u003eInside this Specialized Edition:\u003c\/b\u003e\u003c\/p\u003e\n\u003cul data-path-to-node=\"20\"\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"20,0,0\"\u003e\u003cb data-path-to-node=\"20,0,0\" data-index-in-node=\"0\"\u003eThree Specialized Tracks:\u003c\/b\u003e 20-week, day-by-day meal plans for the \u003cb data-path-to-node=\"20,0,0\" data-index-in-node=\"65\"\u003ePlant-Based Engine\u003c\/b\u003e, the \u003cb data-path-to-node=\"20,0,0\" data-index-in-node=\"89\"\u003eMediterranean Matrix\u003c\/b\u003e, and the \u003cb data-path-to-node=\"20,0,0\" data-index-in-node=\"119\"\u003eEastern\/Spiced Protocol\u003c\/b\u003e.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"20,1,0\"\u003e\u003cb data-path-to-node=\"20,1,0\" data-index-in-node=\"0\"\u003eClinical Guardrails:\u003c\/b\u003e Expert guidance on bypassing the \"Fiber Trap\" in Vegan diets, the \"Fat Blockade\" in Mediterranean oils, and the \"Motility Spikes\" from Eastern spices.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"20,2,0\"\u003e\u003cb data-path-to-node=\"20,2,0\" data-index-in-node=\"0\"\u003eBypassing Gastric Shutdown:\u003c\/b\u003e Cultural adaptations of our clinical timing protocols to ensure your stomach handles fuel during the final 90 minutes of the race.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"20,3,0\"\u003e\u003cb data-path-to-node=\"20,3,0\" data-index-in-node=\"0\"\u003eZero Decisions:\u003c\/b\u003e meal-by-meal logistics that respect your lifestyle choices while prioritizing your 4:59:59 goal.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-path-to-node=\"21\"\u003eYour engine requires 4,000 calories. Your chassis requires protein for repair. This book ensures you never have to choose between your ethics, your culture, and your finish line.\u003c\/p\u003e","brand":"Your Running University","offers":[{"title":"Default Title","offer_id":53954239267162,"sku":null,"price":35.0,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1004\/8808\/5850\/files\/fuelingsub53versions.jpg?v=1775637439"}],"url":"https:\/\/your-running-university.myshopify.com\/collections\/master-plan-fueling-companions.oembed","provider":"Your Running University","version":"1.0","type":"link"}