Renegade Performance 8-Week Running Programme
Week 1 & 2
Day 1
Part A
400m For Time
Rest 4 - 6 Minutes
Notes:
(A 200m run before hitting this would be advisable)
Looking to make this 400m a sprint to get an actual time for this.
Part B
5 x 200m @ 75-85% Rest 2 Minutes between sets
Notes:
Should be hard work but enough rest to be able to repeat this effort over the 5 sets
Week 2 add 1 x 200m
Day 2
Part A
4 Sets:
200m Run
100m Walk
No rest in between; your rest is the Walk so you decide how long that goes for but don't stop moving
Your score is your slowest Run
The idea is to have all 200m Run's within 10 seconds of the fastest and slowest
Week 2 add 1 x 200m run
Part B
2 Sets:
400m Run
200m Walk
Similar to the above but a bit longer
Focus on your breathing for these
Week 2 add 1 x 400m run
Day 3
Option 1:
600m - 1km Run @70-80%
Rest as needed
600m - 1km Run @80-95%
Comfortable pace on the first 1km > almost max pace on the second 1km
The idea is to have them end around the same time but get comfortable over longer distances
Week 2 add 1 x run at the same distance as last week (3 sets total)
Option 2:
Option 2: 2km Run
500m Nasal Breathing
1500m Normal Breathing
Start at a comfortable pace and be strict with your nasal breathing