Renegade Performance 8-Week Running Program
Week 3 & 4
Day 1
Part A
800m For Time
Rest 6-8 Minutes
Notes:
(A 2-400m run before hitting this would be advisable)
Looking to make this 800m a sprint to get an actual time for this.
Part B
5 x 400m @ 75-85% Rest 3 Minutes between sets
Notes:
Should be hard work but enough rest to be able to repeat this effort over the 5 sets
Day 2
Part A
4 Sets:
400m Run
200m 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 400m Run's within 10 seconds of the fastest and slowest
Part B
2 Sets:
800m Run
400m Walk
Similar to the above but a bit longer
Focus on your breathing for these
Day 3
Option 1:
1-1.5km Run @70-80%
Rest as needed
1-1.5km Run @80-95%
Comfortable pace on the first 1-1.5km > almost max pace on the second 1-1.5km
The idea is to have them end around the same time but get comfortable over longer distances
Option 2:
Option 2: 4km Run
1km Nasal Breathing
3km Normal Breathing
Start at a comfortable pace and be strict with your nasal breathing