Running Improvement Plan

$89.00

  • 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.

More questions? Email coach@mtntactical.com

 

DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health.  Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death.  This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner.  If you are unable to assume these risks then you should not engage in this training program.  No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk.  Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

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

Testimonials

"Hey, just wanted to say what a great program the running improvement program is. I’ve dropped 3 minutes in about 5 weeks and am back to my comfortable fast pace as it was in the army. I’ve been doing both the ruck based selection and running programs and have seen more improvement and better performance than ever. Again, Thanks."

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"My run times are improving much faster than I anticipated, which I think has to do with the sprinting and METCON portion of the training. The long runs are a breeze. I honestly find it more difficult to run that slow, so I end up walking for 30-45 seconds/mile to level it out. The videos are easy to access, and the training flows pretty well. I enjoy how stretching is incorporated into the workout, and how explosive movements are used on the tail end of strength/circuit work.
As for my goals, I'm a 37 year old ex-athlete husband and father, that's got a high stress, executive level job that requires me to travel constantly. My days of DL'ing 500+ pounds are over, and I'm sick and tired of being sore or having a program I can't incorporate into my daily life.  The program works great for hotel gyms, staying lean, being flexible for weekend golf, and looking good naked."

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"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!!"

 

 

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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 have more questions?
Email rob@mtntactical.com

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