Renegade Performance 8-Week Running Program

Week 5 & 6

Day 1

Part A

Please make sure you have done a very good warm up before starting today's session.

As Fast As Possible:

10m - 20m - 30m - 40m Shuttle Sprints

Rest 1:1 or 2 mins max between rounds

As Fast As Possible These are there and back shuttle sprints. 10m out, 10m back, same for the 20m and same for the 30m.

Part B

10 min EMOM

Min 1: Max Effort 10m Burpee Shuttles
Min 2: Rest

Down into a burpee facing the way you want to run, sprint to the 10m mark, then hit the deck for another burpee facing the way you ust came. As many as possible in a minute.

Part C - If you have time

3 rounds:

30m Sprint > 30m Jog > 30m walk

1 min rest between sets

The idea is to run through the first 30m and then taper off. All out max sorint for the first 30m or alternatively you can do it every 2 lampposts.

Day 2

Part A

5 Sets:


400m Run @ 80-90% your max effort

Rest 1:1

Pick a pace to stick to and try focus on breathing as best as possible. Be light on the feet and stay tall in rest periods.

Part B

5 Sets:

100m Run@90+%

Rest 1-2 Minutes between sets

Full noise on these runs Stay standing tall on the rest and make use of the recovery time.

Day 3

3 x 800m - 1km @70%

Work:Rest 1:1

Comfortable running at a longer distance Main focus is to get into a rhythm as soon as possible.

Option 2:

Option 3: 3 x 2km @70-75%

Rest 5-8 Minutes between sets

Longer Interval piece. Rest should be enough to recover and hit the next set at the same pace as the previous one