3-4 running specific workouts per week. Build speed and aerobic capacity.
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.
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.
3 Day Sample
- 5 Minute Warm Up Jog
2 Minutes Tempo
1 Minute Rest
1 Minute Tempo (faster)
:30 Tempo (Even Faster)
2 Minutes Rest
- Standard Warm-up
800m @ Mile Pace
200m Hard Run (faster than mile pace)
600m @ Mile Pace or just below
400m @ Faster than mile pace
- 25 Minute Easy Run - Just hold a comfortable steady pace. Just getting time on our feet here.
- 4x80m strides EMOM
$50.00 / month
This is EVERYTHING that Ben does, literally. This includes multiple sessions per day (typically 2, AM and PM) that contain everything from weightlifting programs, gymnastics and skill work, to metcons, conditioning, and partner workouts.Learn more
$35.00 / month
Build Strength, Power, Speed, Work Capacity, and Durability.Learn more
Smith Bros Garage
$20.00 / month
Daily workouts, gymnastics skills, strength cycles, endurance workouts, and much more. The perfect program for those who want to maximize their limited time to workout.Learn more
$35.00 / month
This is a tailored version of the Ben’s Blueprint program. The workouts will be the same for the most part, but the volume will be designed for those only with around 60-90 minutes per day to train.Learn more