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 / month

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 / month
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics

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