Run Fast Squat Heavy

Week 1 Monday Tuesday Wednesday Thursday Friday Standard Running Warm Up

Warm Up Back Squat 20 Min run Back Squat Warm Up 800 M Jog
Stretch 1 REP MAX 4x80 EMOM Warm Up 3x400M run Goal Pace every 4 Min 4x80 M Strides
1 mile run for time 5x245 3x200M run faster than goal pace every 2 Min 1x200 M Pace
Walk 400 M 5x265
Stretch 5x285 Standard running Cool Down
5x305 • Walk 400m
• Jog 400m
• Stretch
Week 2 Monday Tuesday Wednesday Thursday Friday
Warm Up Back Squat Warm Up Back Squat Warm Up Standard Lifting Warm Up
Stretch Warm Up Stretch Warm Up 800M @mile Pace 2 x 10 @ 25-30%
3x5 Min Tempo Run 5x5 @60% Max 20 Min Run 5 @245 Jog 200 M 2 x 5 @ 45%
2 Min rest in between Stretch 4x80 M Strides 5 @285 200M Hard 1 x 5 @ 55%
Cool Down Cool Down 3 @305 Rest 2:31
Stretch Stretch 2 @325 600M @mile pace Max Out Warm Up
1 @345 Jog 200 M 2 x 5 @ 25-30%
Stretch 200M Hard 1 x 5 @ 45%
Rest 2:31 1 x 3 @ 65%
400M @mile pace 1 x 1 @ 80%
Jog 200 M 1 x 1 @ 90%
200M Hard 1 x 1 @ MAX
Cool Down

Week 3 Monday Tuesday Wednesday Thursday Friday

Warm Up Back Squat Warm Up Back Squat Warm Up
2 x 200m @ goal mile pace Warm Up 20 minute run Warm Up Stretch
1,200m for time 5 x 3 @ 80-85% of 1RM 4 x 80m strides EMOM 10 Reps @ 245 5 Sets:
5-6 Min Rest Stretch Cool down 8 Reps @ 265 2 Minutes at mile pace
6 x 150m(slow stride to fast) Stretch 6 Reps @ 305 2 Minute jog or walk
Cool Down 4 Reps @ 345
Stretch

Week 4 Monday Tuesday Wednesday Thursday Friday

Running – road intervals Back Squat Warm up Back Squat Standard warm-up
5 minute warm up, then stretch Warm Up 20 minute run Warm Up • 400m run
5 minute tempo run Back squat 4 x 80m strides EMOM 6 x 4 @ 305 • 2 minutes rest
1 minute walk 8 Reps @ 265 Cool Down • 400m run
4 minute tempo run 6 Reps @ 305 Stretch • 2 minute rest
1 minute walk 4 Reps @ 345 • 200m run
3 minute tempo run 4 Reps @ 364 • 1 minute rest
1 minute walk Stretch • 200m run
2 minute tempo run • 1 minute rest
1 minute walk • 400m run
1 Mminute tempo run • 2 minute rest
• 400m run
Cool Down
Stretch