Week 3 we begin to kick it up a notch, in particular with the 400m intervals on Day 3. We continue to add volume in the 200m & 800m intervals, while keeping the pacing relatively conservative.
More important than hitting your target times perfectly, is staying consistent with your training. Not all days will be flawless, but the consistency over this 16 week period will be what makes or breaks the success of this program.
If you’re new to the program, or want to see previous week’s programming, click HERE.
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Programming
*Each day starts with a Warm-Up and ends with a Cool Down. See the bottom of the page for the Daily Warm-Up/Cool Down.
Day 1
- 9x200m Run @ :09 slower than target pace
Rest 2:00
*Example: If your target mile is 8:00, you would run these at 1:09
- 8 Stadium Step Sprints
Rest on walk down
**If your stadium stairs are less than 20 big steps, do 2x as many.
Day 2
- 20 Minute Run @40% of target pace
*Example: If your target mile is 8:00, you would run this at a 12:45 pace.
- 5x100m Strides @ target pace
Rest 1:00
Example: if your target time is 8:00, you would run these at :30
Day 3
- 7x400m Run @ :14 slower than target pace
Rest 2:00
*Example: if your target mile is 8:00, you would run these at 2:14.
- 8 Stadium Step Sprints
Rest on walk down
Day 4
- 20 Minute Run @40% of target pace
- 5x100m Strides @ target pace
Rest 1:00
Day 5
- 3x800m Run @ :60 slower than target pace
Rest 2:00
*Example: If your target pace is 8:00 mile, you wold run these at 5:00.
- 8 Stadium Step Sprints
Rest on Walk Down
Day 6
60 Minute Long Run @ conversational pace
Day 7
Recovery/Rest Day
Foam Roll 1 Minute Each Limb…
- Lower Calf
- Upper Calf
- Outer Calf
- Shin
- Front of Ankle
- Inner Thigh
- Quads
- IT Band
- Front of Hips
- Glutes
- Lats
- Pecs
- Upper Back
- Under Arm Pit
- Outer Shoulders
If time permits, stretch for 2 minutes on each side…
- Low Dragon Pose
- Half Splits
- Pigeon Pose w/Torso Twist
- Half Saddle
- Single Leg Forward Fold
- Full Saddle w/Toe Stretch
- Seal Pose
- Twisted Lizard Pose
- Puppy Dog
Daily Warm-Up
- 1 Mile Jog, or 10 Minute Jog (whichever comes first)
4 Rounds
- 10m Bird Peckers
- 10m Toy Solder Kicks
- 10m Butt Kickers
- 10m Speed Skips
- 10m High Knees
- 10m Power Skips for Distance
- 200m Run (increase pace each round)
- 2x200m Run
2:00 Rest
***To dial in the pace for the day
Daily Cool Down
2 Minutes on Each Side…
- Low Dragon Pose
- Half Splits
- Pigeon Pose w/Torso Twist
- Half Saddle
- Single Leg Forward Fold
- Full Saddle w/Toe Stretch
- Seal Pose