Week 2
Monday: 3 mile warm up followed by 16x100
- Sprint 100 meters, then jog 100 meters back to start for recovery.
- Repeat 16 times, moving continuously.
- Four sets of bleacher runs
Sprinting 100 meters will increase your speed and turnover by recruiting your fast-twitch muscles. By continuously jogging during your recovery time, you will retain your endurance and simulate the increase in speed, followed by a regression to a steady pace, similar to passing someone in a race. Bleacher runs build stamina and power in your legs by mimicking running up a hill.
Tuesday: 6 mile run slightly above talking pace
Wednesday: Nike App
Full-body ignition
Pace breaker
Quick-hit abs
Glute and hip strength
Runner stability
Runner flexibility
Pace breaker
Quick-hit abs
Glute and hip strength
Runner stability
Runner flexibility
Thursday: 6x800 (for those not doing Ashenfelter run)
- Take a 90-second break between sets.
800-meter repeats helps you focus on consistency and improving your time with each set.
This requires the right mixture of speed and endurance with the goal of running negative splits
(running the second lap faster than the first).
This requires the right mixture of speed and endurance with the goal of running negative splits
(running the second lap faster than the first).
Friday: 12x400
- Take a 60-second break between sets.
This workout recruits your fast-twitch muscles, and toward the very end, it starts to transition to
slow-twitch muscles. Repeating this length 12 times will build endurance, helping to train your muscles
to work hard for an extended period of time.
slow-twitch muscles. Repeating this length 12 times will build endurance, helping to train your muscles
to work hard for an extended period of time.
Saturday: Nike App
Runner Warm up
Full-body ignition
Full-body ignition
30 Minute Run
Quick-hit abs
Glute and hip strength
Quick-hit abs
Glute and hip strength
Runner Stability
Runner Flexibility