This 6-week, 5 day/week training program is sport-specifically designed to 1.5 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 3, 1.5 mile running assessments 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 1 of this plan, designed in March, 2020.
Speed Over Ground Work
This 6-week training program deploys a beginning, middle and end 1.5 mile run assessment and uses the most recent assessment result to determine pacing for follow-on 800m repeats. You run 800m repeats two times/week, most weeks.
Moderate Pace Longer Runs
You’ll complete a 3-4 mile, moderate paced run on Fridays. This run is designed to build aerobic base and running efficiency.
This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells.
- Mon: 1.5 Mile Run Assessment or 800m Repeats
- Tue: Strength, Chassis Integrity (core)
- Wed: Speed over Ground 800m Repeats
- Thu: Strength, Chassis Integrity (core)
- Frii: Moderate Run, 3-4 Miles
What is the Required Equipment?
- Stop Watch
- Pair of Dumbbells (15# for women, 25# for men)
- Foam Roller
How Long do the Sessions Last?
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.
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.