Establish, Build, Push.
That is the sequence of each week for my training plans.
Week 1 Establish
Week 2 Build
Week 3 Push / Test
Week 1 of any block is going to introduce novel movements or sequences, week 2 will build intensity (faster runs, more weight on the bar, etc.), and week 3 will be to really push the progression to the max or to test a parameter like a rep max on a lift or a run. Keep this sequence in mind as you progress through the run program, every day shouldn’t be super difficult.
If you need a refresher, find progressions for Block 1 here and Block 2 here.
Block 3 (Weeks 7-9)
Block 3 is about building speed for your test or event. Some of you used a 5k as a test, some used a mile, others may have used the 12:00 time for max distance. After week 9 you can retest and if you’re not satisfied with your results you can run another cycle or shoot me a message and we’ll trouble shoot.
At this point of the program you should start to feel much springier in the ankles than you did at the start of block 1. Day 1 starts with intervals. Week 1 is two 6:00 runs. Rest 2 to 3 minutes between each set for the day 1 workouts. Track your distance for the Day 1 runs! You will be trying to beat the total distance in week 2 and 3. Since time decreases each week, you should be able to run quicker.
Week 1 two runs for 6:00 for max distance. Rest 3:00 between sets.
Week 2 three runs for 4:00 for max distance (beat last weeks total distance). Rest 3:00 between sets.
Week 3 four runs for 3:00 for max distance (beat last weeks total distance). Rest 3:00 between sets.
Day 2 will be performed at the highest intensity since the intervals are the shortest. Week 1 Day 1 begins with 5 sets of a 1:00 run fast with a 1:00 slow jog. Go at or slightly above race pace for the minute fast, and go at a recovery pace for the minute of the slow jog.
Week 1 Day 2: 1:00 Fast / 1:00 Slow x 5 sets
Week 2 Day 2: 1:00 Fast / 1:00 Slow x 3 sets, then rest 3:00 and do 2 more sets
Week 3 Day 2: 1:00 Fast / 1:00 Slow x 4 sets, then rest 3:00 and do 2 more sets
The idea behind this progression is similar to Day 1, you should go FASTER every week since you now have more rests. Use the first week as a baseline, build in week 2, then push to your absolute limit in week 3. These runs should be hard, your lungs should hurt even if you’re in super good shape. Run your *ss off for these days even if the legs feel beat up from the lower body sessions earlier in the week.
There is only 1 low intensity day at this point in the program and that’s day 3. We still want to expand the aerobic base as much as possible. Whether you choose the bottom of the time range on day 3 (20:00 min on week 1) or the top (25:00 on week 1), make sure to add time weekly. For example:
Week 1 Day 3 22:00 run at 60%
Week 2 Day 3 27:00 run at 60%
Week 3 Day 3 34:00 run at 60%
Choose 20:00 on Week 1 if you feel like 25:00 is going to be tough for you. Go in between if you feel like you can handle more than 20:00 but not 25:00. Don’t over complicate this process, the starting point doesn’t matter as much as just pushing the time each week.
Next week we dive into Block 1 of the lifting, in about 2 weeks i’ll release the whole program for you to put together and hit the road.