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.
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.
- 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
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.