Running Improvement Plan

$39.00

  • 15-Week, 6 day/week plan
  • Designed to improve moderate to longer distance (1–8 mile) running performance through long runs and interval work
  • Assessment-based plan which automatically scales to the incoming fitness of the individual athlete
  • Includes running-specific lower body strength, mid-section strength and upper body strength work
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This 15-week training program is sport-specifically designed to improve short, moderate and long distance  (1.5–12 mile) run performance.

This training program has 3 general objectives:

(1) Increase speed over ground
(2) Increase running-specific leg strength, core strength and upper body strength
(3) Increase running aerobic base and efficiency for longer distance runs

This training plan deploys running assessments (1.5, 3 and 6-mile) and uses assessment performance for the follow-on progressions. In this way the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.

This is Version 2 of this plan, updated April 2017.

Here are the specific changes we made from V1:
•  Training plan increased from 4 to 15 weeks
•  We created different start points based on the individual athlete’s running assessment distance, running fitness/experience, and/or overall running goals.
•  Plan increased from 4 days/week to 6 days/week.
•  We Added running-transferable leg, mid-section and upper body strength work
•  Overall running volume is increased

Speed Over Ground Work

This 15-week training program is divided into three, 5-week blocks for the speed over ground running work.

• Weeks 1-5 deploy multiple 1.5 mile running assessments and 800m repeats based upon your assessment times
• Weeks 6-10 deploy 3-mile running assessments and 1-mile repeats based upon your assessment times
• Weeks 11-15 deploy 6-mile running assessments and 2-mile repeats based upon your assessment times

Aerobic Base/Longer Runs

While the Speed Over Ground work in the plan is anchored in 5-week blocks, the longer runs in the plan progress steadily throughout. Easy distance run volume increases throughout the plan and the pace is based upon your most recent speed over ground assessment.

You’ll run easy, long distance two times/week on back to back days (Friday and Saturday). These easy runs start at 3 miles on week one and progress to 12 miles on week 15.

Total running volume in the plan begins at 11 miles total in Week 1 and finishes at 34 miles total on week 15.

MTI Running Calculator

This plan deploys assessments, and then bases your fast interval work and easy distance work on your assessment results using the MTI Running Calculator.

Different Athletes May Begin the Plan at Different Weeks

This training plan designed so athletes who have different running improvement needs can begin the plan in different places to address their specific deficiencies.

– Working on improving your 1.5 or 2-mile run time for a military PFT, and/or are new to running? Begin the plan on week 1.
– Working to improve a 3-mile run time and/or have some running experience but need lots of work? Start at week 6.
– Working to improve a 5 mile or 10K run time and/or are an experienced runner wanting to be pushed? Start at week 11.

Strength Work

This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells.

This program is designed to be completed as a stand alone program, but it can also be completed concurrently a strength-focused MTI or other strength training program by starting this plan on Week 6 and dropping the Tuesday and Thursday strength days from this training program.

Too complete this training plan concurrently with a strength-focused plan, either do 2-a-days (gym-based strength in the AM, running program in the PM) or by alternating training days (gym-based strength Monday, running program Tuesday, gym-based strength Wednesday, etc.)

WEEKLY SCHEDULE

Mon: Assessment or Speed over Ground Intervals
Tue: Strength Training
Wed: Speed over Ground Intervals
Thu: Strength Training
Frii: Easy Distance Run
Sat: Easy Distance Run

REQUIRED EQUIPMENT

– Stop Watch
– Pull Up Bar
– Pair of Dumbbells (15# for women, 25# for men)
– Foam Roller

COMMON QUESTIONS

What is the Required Equipment?
– Stop Watch
– Pull Up Bar
– Pair of Dumbbells (15# for women, 25# for men)
– Foam Roller

How Long do the Sessions Last?
60-120 minutes depending upon your running pace. Longest days will be the Friday and Saturday long, easy runs.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

Required Equipment

What is the Required Equipment?
- Stop Watch
- Pull Up Bar
- Pair of Dumbbells (15# for women, 25# for men)
- Foam Roller

Sample Training

Below is Week 1 from this Training Plan:


*********


SESSION 1
Obj: Running Assessment

Warm Up:
4 Rounds
5x Push Ups
5x Walking Lunge
Run 100m
Instep Stretch

Training:

(1) Run 1.5 Miles for Time
RECORD FINISH TIME

(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Frog Stretch

*********

SESSION 2
Obj: Strength

Training:

(1) 10 Rounds
Mini Leg Blaster
5/10x Push Ups
2/4x Pull Ups

(2) 15 Minute Grind
5x Dumbbell Halfmoon @ 15/25#
5x Kneeling Slasher to Halo @ 15/25#
3x Turkish Get Up @ 15/25# (alternate hands each round)
10x Hinge Lift holding dumbbells @ 15/25# (mid-shin to full hip extension)

(3) Foam Roll Legs, Low Back

*********

SESSION 3
Obj: Speed Over Ground Intervals

Warm Up:
4 Rounds
5x Push Ups
5x Walking Lunge
Run 100m
Instep Stretch

Training:

(1) 3 Rounds
Run 800m at 800m interval time using your SESSION 1 1.5 Mile Running Assessment and the MTI Running Interval Calculator.

Rest 6 Minutes between efforts

(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Frog Stretch

*********

SESSION 4
Obj: Strength

Training:

(1) 10 Rounds
Mini Leg Blaster
5/10x Push Ups
2/4x Pull Ups

(2) 15 Minute Grind
5x Dumbbell Crawl @ 15/25#
10x Standing Slasher to Halo @ 15/25#
5x Dumbbell Squat Thrust @ 15/25#
15/15 Standing Founder

(3) Foam Roll Legs, Low Back

*********

SESSION 5
Obj: Easy Distance Run

Training:

(1) Run 3 miles @ “Easy Per Mile Pace” using your SESSION 1 1.5 Mile Running Assessment an the MTI Running Interval Calculator.

(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Frog Stretch

*********

SESSION 6
Obj: Easy Distance Run

Training:

(1) Run 5 miles @ “Easy Per Mile Pace” using your SESSION 1 1.5 Mile Running Assessment and the MTI Running Interval Calculator.

(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Frog Stretch
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

Testimonials

 

"I just wanted to give you guys so more kudos. I am a female Army Officer and I consistently score in the 280s on my PT test. I have never NOT maxed my push ups and setups, its always the run that gets me. Anyway I am REALLY busy and I needed a run program that wasn’t going to keep me tied down too long during the day. So I took a PT test 6 months ago and ran a 18:25 on the 2 miles. I signed up for your Running Improvement Program and was able to do about 50% of the workouts each week. The first two weeks I did all of the workouts but then my schedule got crazy and I only ended up doing the intervals and the 3-4 mile runs each week. I worked through the first 6 weeks and just took my PT test after doing the program and dropped my 2 mile time to 17:04. So even only doing 50% of the program each week I was still able to greatly improve my time. I have to admit though during my intervals I worked to be as far under the range time that I could. So if my recommended 800m time was 4:08 to 4:25 I was pushing harder in that a majority of my interval times ranged from 3:33 (fastest) to 3:50. Thanks for a great program! Maybe if I get time to follow it as prescribed I will see even bigger improvements!"

 

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"I've been doing the Run Improvement Plan you recommended for an upcoming 10k trail race. Even though I've never officially competed, I want to try and come in  first. I would like to say the Quadzilla Complex just flat out sucks! But I have seen tremendous improvement on down hill running. I also understand that if I truly do want to have a good showing, I will have to perform in my Zone 3-4. I decided to run 3.1 miles and really push myself. I ran the first 1.3 miles around 6:40 then dropped to about 12:00 while running up hill to regain energy. By the time I was back on top of the hill, my time was back down into the 6:30s. Btw, I weigh about 215. Thanks for the advice and continued support!!"
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This Plan is one of 200+ plans included in the Athlete's Subscription.