W14D4
Warm Up: 10x 50-75 DU
Main: 20x1min Hard + 1min Easy
Post: 5x20-30 ABMAT Sit-up
W14D3
Long Slow Cardio
Run 80min or Bike 120min
W14D2
Warm Up: 20-1 Push Up + Sit Up
Main: 10min Run into 3x 6min tempo + 4min Easy
Post: 6x30 Crunches
W14D1
Warmup: 5min Bike/low impact cardio
Main: 400-800-1200-800-400 Interval Run + 400m Recovery Run
Post: 5x40 Kneeling Slam Ball
W13D5
Warm Up: 5 Rounds 50x Air Squats + 10x Burpee + 5-10-5 Sprint
Main: 10min Run into 6x 2min Hard + 1x Min Easy
Post: 6x 30 Straight Leg, unassisted sit-ups
W13D4
Warm Up: 5min Easy into
Main: 30min Tempo Run
Post: 150 Total Leg Raises with a 4 second negative
W13D3
Long Slow Run: 75min Easy
At this point in our program, you’ll likely feel good at 50, but start feeling that time goes so slowly in the last 25min. To get over some of these mental barriers, time up this portion of the run with a part of your run course with good views, perhaps near something that motivates you to keep going, or throw on some music if you’re on a treadmill.
W13D2
Warm Up: 800m-1200m run into
Main: 300-400m Hill Repeats AMRAP 30min
Post: 5x25 Kneeling Slam Ball
W13D1
Warm Up: 5x 100 Single Under + Max Double Under
Main: 4-Mile Tempo Run
Post: 5x 20 Hanging Knee Raise
W12D5
Warm Up: 1000 Jump Rope
Main: 35min Run :30/mile slower than RPFT (or 10k) pace
Post: 5x25 Kneeling Slam Ball
W12D4
Warm Up: 10-1 DB Thruster + 20x DU
Main: 2x 1.5 mile run hard, 7min rest
Post Run: 5x30 Unassisted Sit Up
W12D1
Warm Up: 10x100m Tempo + 100m Jog
Main: 4x1200m Hard + 400m Recovery (constant run)
Post: 5x25-30 Unassisted Sit-up
W11D4
Warm Up: 1-Mile Tempo (first 2-4minutes will feel annoying)
Main: Interval Pyramid 400-800-1200-1600-1200-800-400, rest :90 between sets
W11D3
Alternative cardio day - 60min Spin
W11D2
Warm Up: 4x 300m Run + 100m Walking Lunge
Main: 4.5 Mile Easy
Post: 4x 1:30 Plank
W11D1
Warm Up: 6x :30 Walk + 1:30 Build (during this build start slow and then by the last :10-:15, be running at near top end)
Main: 16x 200m, 1:00 Rest
Post: Bench Sit Ups (laying on a bench, as if you were benching, do sit ups) 5x30
W10D5
Warm Up: 300x Double Under
Main: 4x 800m, 6x 400m, 8x 200m Repeats
Post: 150 Unassisted Sit Ups
W10D4
Warm Up: 6x200m Run + 50ft Walking Lunge
Main: 5 Rounds of 3:30 Hard + 1:30 Easy
Post: 5x20 Crunches
W10D3
Long Slow Run 60-70min
Post Run: 5min Total Plank (as few sets as possible)
W10D2
Warm Up: 5 Rounds - 100m Jog + 15x Air Squat
Main: 5min Run into 28min tempo run. The tempo pace should be :30/mile off your ACFT pace, and likely :15-:30 faster than your RPFT, so this will start to hurt around 3-4 miles, but will show you whether you’re starting to improve that longer distance time standard.
Post: 5x20 American KBS