Krypton Running
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.
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.
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