W5D2

Warm Up: 10x100m Builds. Gradually increase your speed through the 100, until you are running near sprint by the last 10m.

Main: 3.5 Mile Tempo run

Post: 4x 25 Superman’s

W5D1

After the first month, we’re now getting into a rhythm with interval days, long runs, and tempos. Now we will incorporate more active recovery runs into hard days, and dictate the minimum paces. It’s meant to be harder, and your fast intervals may not be at the pace going into sets 3/4 as you like, but you’ll see a payoff.

5min warmup onto 4x 1200m Hard + 400m Easy. The easy run should not be slower than 9:00/mile

Post Run: 100x Leg Raise

W4D4

1-mile warmup run into 4 rounds 3:30 Hard + 1:30 recovery pace.

Post Run: 5x30 Unassisted Sit Up

W4D3

Long slow run: 50-60min

Post Run: Complete 5x Max Strict Hanging Leg Raise

W4D2

5min Warmup Run into 20min Tempo run based on your 5k goal pace. So for example, if I wanted to average a 6:30/mile on my 5k, my tempo for 20min would be around 7-7:15/mile.

Post Run: 6x 1:00 Plank

W4D1

Interval Day

1-Mile easy warmup, into 6x800m Run + 2min Rest (stationary)

Post Run: complete 120 unassisted sit ups in sets of 20-30

W3D5

“And it’s row me bully boys …”

Warm Up: 500m Row

METCON 1: 18-15-12-9-6-3 Cal Row + Burpee Over Rower

METCON 2: 50-40-30-20-10 Wall Ball Clean + V-Up

METCON 3: 6x 500m Row, 1:30 rest between sets

W3D4

Warm Up - 6 Rounds 200m Run + 20m Walking Lunge

Main Set: 24min Run, complete 800m Hard + 400m Jog until time complete.

W3D3

Long Slow Distance Run - 50min of a very, very comfortable jog. The type of pace you’d probably yell at someone for running on BN Ave, but it’s you, so no one better say a damn word, am I right?

W3D2

Warm Up: 10x :30 Run at pace + :30 side shuffle

Main Set:

Hill repeats. Find a 200m hill and complete 10x 200m Run, walk backwards down hill

W3D1

Warm Up and then 5x 3:30 Hard + 1:00 Recovery run.

W2D5

Warm Up: 21-15-9 Burpee + Double Under + Wall Ball

Main Workout: 2x 2-mile tempo + 10x :30 Max Air Squats + :30 rest (the goal is 4-miles total under 30min and 350 total air squats or more and or faster)

W2D4

Warm Up: 10x200m Higher Intensity Runs, :15 rest

Main Set: Interval pyramid, 2-4-6-6-4-2, one minute recovery run between sets. Pace should be close to ACFT pace, i.e., goal of 6:00-:30 per mile.

W2D3

Long slow run - 50min at a very comfortable pace, slightly faster than conversational but definitely find a nice trail or scenic run to enjoy the out and back, or multiple loops you’ve got.

W2D2

5min Warmup into 12min tempo + 3-mile easy run.

The goal with today’s run should be to shake out your legs after yesterday and then build into a comfortable, shorter run headed in to tomorrow’s LSD.

W1D5

Run: 1.5 Mile Tempo, then

METCON:

5RFT 200m Run or 300m Row + 10x Alt DB (PC + PJ)+ 50x Air Squat

W1D4

Hill Repeats

Try and find a 300-400m hill. For 30min, sprint up and casually jog down and just keep moving.

For those at Benning, think Cardiac hill, those at Carson, the hill adjacent to 2SBCT, at Hood, turkey run … Stewart or Hunter … run on the beach.

W1D3

Long-slow distance run (“LSD”)

Run approximately 6-7 miles at conversational pace

W1D2

Warm Up: 1-Mile run at conversational pace

Main: 20min Tempo run, intensity based off 2-mile ACFT split. If you run a 12:00, your mile split is 6:00, and you should do this tempo around 80-85%, so 7:00-7:15

Cool down: 12x100m Strider

Running Program W1D1

Today, we are starting a running program geared towards improving a five-mile performance. This program will have a heavy focus on running every day, and won’t be focused on lifting as our strength and other programs are. If you are interested in supplementing lifting into this program, consider the lifting structure in our Ranger Guide, Selection Prep, or RASP programs as they also have a heavier emphasis on running.

Warm Up: 10min Jog, with 4x:30 Tempo Build Up at some point during the run

Main: 3-4-5-5-4-3 Run hard in this pyramid and jog 1:00 between rounds