A) P&G 400m Warm up. B) 6 x 400m run as follows: - 100m @ Moderate Pace - 100m @ Moderate/Fast Pace - 100m @ Fast Pace - 100m @ Very Fast Pace Rest 3:00 between rounds. Do this at a track. Increase speed every 100m. You will start at a moderate … [Read more...]

Vested Run: A) 1.5 mile run B) 1.5 mile run w/ vest C) 400m cool down jog No rest between parts A & B; just put the vest on and go. Part B should feel more difficult than A... … [Read more...]

Brick: Bike/Run A) Assault Bike/Airdyne: - 3:00 @ Gear 2 for warm up - 10:00 as follows: 10 rounds of --- :30 @ Gear 4 --- :30 @ Gear 0 B) Run 3 Miles @ Gear 2 The bike is designed to get your heart rate high before going for a run on tired legs. … [Read more...]

3 Mile Ruck. This is a taper week. Go out and walk around. If you carry a pack, carry a lighter weight than usual (Rx: 20/10). This is primarily designed to reinforce your routine of doing another longer run workout per week. … [Read more...]

Pool Swim: A) 250yd warm up B) On a 16:00 min clock swim as follows: Every 2:00 swim 50yds @ Moderate Pace Start your clock and start at the shallow end of the pool. At 0:00, swim down and back. At 2:00 swim down and back... … [Read more...]

Run 3 miles. This is a taper week. Just run 3 easy miles. … [Read more...]

Run 7 miles. We are increasing your longest distance. This should be difficult to do. But the barrier will be mental instead of physical. If you get to the point where you just can't run, or your pace is very slow, go to run/walk intervals of … [Read more...]

Airdyne/Assault Bike Intervals: A) 5:00 on Air Machine warm up. B) 30:00 on the Bike as Follows: 15 Rounds of: - 1:00 Hard - 1:00 Easy C) 4:00 cooldown after the last round of part B. … [Read more...]

Run 3 miles. Get out and get an easy run in. Don't worry too much about time. The goal here is to get familiar with running on a regular basis and creating a routine for running.. do it … [Read more...]

A) 400m Warm up: B) 6 x 400m run as follows: - 100m @ Moderate Pace - 100m @ Moderate/Fast Pace - 100m @ Fast Pace - 100m @ Very Fast Pace Rest 3:00 between rounds. Do this at a track. Increase speed every 100m. You will start at a moderate pace, … [Read more...]

Run 4 miles. By now you should be finding a routine for these runs on the weekend. Your legs will be tired from the week's runs, just get the mileage done. … [Read more...]

3 Mile run as follows: - 1 Mile Warm Up - 1 Mile @ Fast Pace - 1 Mile Cool Down For the warm up mile, think about how your stride is different between paces, and mentally prepare for the faster pace. Middle mile is the work here. On the last mile, … [Read more...]

Run 3 miles Get into the habit of running 3 miles at a time. Make this a routine and create a regular time each week to do this. This run will be in the program for months to come... Just do it. … [Read more...]