Renegade Performance 8-Week Running Program

Week 7 & 8

Day 1

Part A

4 x 600m Run

Rest 3-4 Minutes after each set

Longer Interval runs.

Stay tall on the run and lean into it.

Try not to be loud with the feet, especially when tired

Part B

2 Sets: 400m Run into 200m Jog

Rest 3-5 Minutes between sets

First 400m should be around the 80% mark then a 60% or slow jog to recvoer into a rest. Then repeat

Day 2

Part A

10 Minute AMRAP Max Distance

Rest 10 Minutes

Should be a good tempo pace where you can push the last 2 minutes of the run 10 minute rest to fully recover.

Part B

For Time Whatever distance you scored above

Once you've completed the above and had your 10 minute rest, you're looking to then complete the SAME distance but as fast as you can. Rest slightly longer if need be - but 10 Minutes sholud be enough

Day 3

Option 1: 2 x 1000m - 1200m Run @80%+

Rest 5 - 8 Minutes

Looking for some decent distance here. Ease into this at the start of the run and then finish strong. Rest and then repeat.

Option 2:

2 x 2500m - 3000m Run @70+%

Rest 5 - 8 Minutes

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