Run to Lose Program

Sun Mon Tues Wed Thurs Fri Sat

Strength Strength
WEEK Sprint Timed
OFF Program + OFF Program + OFF
Session Short Run Run Short Run

1
Strength Strength
5 rounds of Program Program
30 sec sprint/ OFF 1 set + OFF 45 min run 1 set + OFF
90 sec recover Run Run
1520 min 1520 min

2
Strength Strength
6 rounds of Program Program
30 sec sprint/ OFF 1 set + OFF 45 min run 1 set + OFF
90 sec recover Run Run
1520 min 1520 min

3
Strength Strength
7 rounds of Program Program
30 sec sprint/ OFF 1 set + OFF 45 min run 1 set + OFF
90 sec recover Run Run
1520 min 1520 min

4
Strength Strength
8 rounds of Program Program
30 sec sprint/ OFF 1 set + OFF 45 min run 1 set + OFF
90 sec recover Run Run
1520 min 1520 min

5
Strength Strength
9 rounds of Program Program
30 sec sprint/ OFF 2 sets + OFF 60 min run 2 sets + OFF
90 sec recover Run Run
1520 min 1520 min

6
Strength Strength
10 rounds of Program Program
30 sec sprint/ OFF 2 sets + OFF 60 min run 2 sets + OFF
90 sec recover Run Run
1520 min 1520 min

7
Strength Strength
10 rounds of Program Program
30 sec sprint/ OFF 2 sets + OFF 60 min run 2 sets + OFF
90 sec recover Run Run
15-20 min 1520 min

8
Strength Strength
10 rounds of Program Program
30 sec sprint/ OFF 2 sets + OFF 60 min run 2 sets + OFF
90 sec recover Run Run
1520 min 1520 min

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