By Rob Shaul
These two training programs are designed specifically to improve your 2-Mile or 5-Mile Run performance.
The plans focus on 3 general objectives:
- Increase speed over ground
- Increase running-specific leg strength, core strength, and upper body strength
- Increase running aerobic base and efficiency for longer distance runs
Assessment-Based, Speed over Ground and Aerobic Base Work
Both plans deploy assessments and use the assessment performance for the follow-on progressions. In this way, the plans automatically “scale” to the incoming running fitness and speed of each individual athlete. You’ll train 6 days/week.
Strength Work
The plans also include focused, running-specific leg, mid-section, and upper body strength training deploying bodyweight strength exercises. You’ll train strength twice each week.
WEEKLY SCHEDULE
- Mon: Assessment or Speed over Ground Intervals
- Tue: Strength Training
- Wed: Speed over Ground Intervals
- Thu: Strength Training
- Fri: Speed over Ground Intervals
- Sat: Easy Distance Run
COMMON QUESTIONS
What is the Required Equipment?
- Stop Watch
- Pull Up Bar
- Track, trail or road where 800m, 1- mile, 2-mile and 5-mile distances can be measured
What if I miss a day?
Begin where you left off when you return to training. The programs are progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
How Long do the Sessions Last?
60-120 minutes depending upon your running pace. Longest days will be the Saturday long easy run.
What does “5/10x Push Ups” Mean?
Women do 5x Push Ups, Men do 10x Push Ups.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click on one of the plans above, then hit “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
More Questions?
Email: coach@mtntactical.com