6 week run progression:

Complete 25m of each of the locomotive exercises

 

Run Workouts:

Week 1 

Workout 1

Run 20min Easy

Workout 2

Run 5min Easy+Run 30sec Hard  + Run 30sec Hard/Run 30sec Easy x 5sets + Run 5min Easy

Workout 3

Run 5min Easy + Run 10min Moderate + Run 5min Easy

Week 2

Workout 1

Run 25min Easy

Workout 2

Run 5min Easy+Run 30sec Hard  + Run 30sec Hard/Run 30sec Easy x 7sets + Run 5min Easy

Workout 3

Run 5min Easy + Run 12min Moderate + Run 5min Easy

Week 3

Workout 1

Run 30min Easy

Workout 2

Run 5min Easy+Run 30sec Hard  + Run 30sec Hard/Run 30sec Easy x 9sets + Run 5min Easy

Workout 3

Run 5min Easy + Run 15min Moderate + Run 5min Easy



Week 4 (deload)

Workout 1

Run 20min Easy

Workout 2

Run 5min Easy+Run 30sec Hard  + Run 30sec Hard/Run 30sec Easy x 5sets + Run 5min Easy

Workout 3

Run 5min Easy + Run 10min Moderate + Run 5min Easy

Week 5

Workout 1

Run 30min Easy

Workout 2

Run 5min Easy+Run 30sec Hard  + Run 30sec Hard/Run 30sec Easy x 12sets + Run 5min Easy

Workout 3

Run 5min Easy + Run 18min Moderate + Run 5min Easy

Week 6

Workout 1

Run 35min Easy

Workout 2

Run 5min Easy+Run 30sec Hard  + Run 30sec Hard/Run 30sec Easy x 15sets + Run 5min Easy

Workout 3

Run 5min Easy + Run 21min Moderate + Run 5min Easy