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.
• 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.
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.)
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
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 Ruck 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.