Progressive Running Plan
For individuals who train over 5x per week but do not regularly run
The plan assumes that you regularly participate in one or more of the following >5x a week:
HIIT workouts
Strength Training
Team Sports
Cross-Fit
Spinning
The plan also assumes that within these sessions you are conditioned to multiple forms and scenarios of impact related exercises.
The plan will consist of:
Progressive running routines
Impact Exercises
Home Based Body Weight or Free Weight Strength Ex’s
The plan will not consist of HITT based fitness/core/upper body workouts which can be added on top
The goal is to progressively increase the running frequency and distance over 6-weeks. The end goal are three timed or distanced runs
1km
5km
45min run - how far can you run
Week 1
Run1: 4mins run 1min walk//repeat x5
Run2: 2mins faster run. 1mins off//repeat x5
**Optional Extra Run3 = 6mins run. 2mins walk//repeat x4
1x Cardio: Walk/Cycle: 30mins (non-impact)
2x Strength sessions - Isotonic Routines
Strength 1
Strength 2
Week 2
Run1: 5mins run 1min walk//repeat x5
Run2: 3mins faster run. 1mins off//repeat x5 (you should not be able to hold a conversation and struggle to finish the time)
**Optional Extra Run3 = 10mins run. 2mins walk//repeat x3
1x Cardio: Walk/Cycle: 30mins
2x Eccentric Strength Sessions (must be 48hrs+ apart)
2x Strength: Eccentric Routines (These exercises should be performed as slowly as possible)
Strength - Eccentric 1
Strength - Eccentric 2
Week 3
Run1: 8mins run 1min walk//repeat x5
Run2: 2mins faster run. 1mins off//repeat x5 (you should not be able to hold a conversation and struggle to finish the time)
** Optional Extra Run3 =6mins run. 2mins walk//repeat x4
Impact Session x1 per week
Cardio: Walk/Cycle: 30mins x2
Isometric (long) Strength Session x1 per week
Impact Session
Isometric - Long Holds
Week 4
Run1: 10mins run 1min walk//repeat x4
Run2: 3mins faster run. 1mins off//repeat x4(you should not be able to hold a conversation and struggle to finish the time)
Optional Extra Run3 = 3mins faster run. 2mins walk//repeat x4 (you should not be able to hold a conversation and struggle to finish the time)
2x Isometric Strength Session (unilateral low holds)
Isometric2 Strength Session (unilateral short holds) - These should be performed with maximal effort for their short duration
Isometric2 (short holds) - These should be performed with maximal effort for their short duration
Week 5
Run1: 15mins run 1min walk//repeat x3
Run2: 3mins faster run. 1mins off//repeat x6 (you should not be able to hold a conversation and struggle to finish the time)
Optional Extra Run3 = 3mins faster run. 2mins walk//repeat x6 (you should not be able to hold a conversation and struggle to finish the time)
Week 6 - Testing Week!
Over the last 5-weeks you have worked hard on different aspects of strength, different running loads and intensities. Now it is time to see how far you have come!
Timed 5km Run
72hrs off
Timed 1km run
48hrs off
Timed 45min run - How far can you Run?
If you enjoyed the plan please feel free to update me on your distances and times!