About This Program

This is a running program designed to help athletes improve their running speed and endurance. The goal of this program is to make you a better, more comfortable runner while building a good metabolic conditioning foundation to give you an edge to accomplish your fitness goals.

About This Program
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
0.00 One Time
10 Weeks of btwb

The Programming

This program will consist of 3-4 workouts per week that can be done as a stand-alone program, or in conjunction with another lifting or workout program. All of these runs can be done on the road, a track, or a treadmill. Runs will be varied between easy/tempo runs, interval work, and speed sessions.

The Programming

3 Day Sample

Day 1
Road Intervals

  • 5 Minute Warm Up Jog
  • Stretch

Workout
4 Rounds:
2 Minutes Tempo
1 Minute Rest
1 Minute Tempo (faster)
:30 Rest
:30 Tempo (Even Faster)
2 Minutes Rest

Day 2
Track Workout

  • Standard Warm-up

Workout
800m @ Mile Pace
Jog 200m
200m Hard Run (faster than mile pace)
Rest 2:30
600m @ Mile Pace or just below
Jog 200m
200m Hard
Rest 2:30
400m @ Faster than mile pace
Jog 200m
200m Hard
Standard Cool-down

Day 3

Easy Run

  • 25 Minute Easy Run - Just hold a comfortable steady pace. Just getting time on our feet here.
  • 4x80m strides EMOM
0.00 One Time
10 Weeks of btwb
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics

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