LOW-VOLUME TRAINING PLANS FOR RUNNERS
4, 6 & 8 WEEKS
Alternating Single-leg Reverse Crunch
Bent-over Cable Shoulder Lateral Extension
Cable External Shoulder Rotation
Split-stance Dumbbell Deadlift
Don’t start training for your next marathon or any other important race before you’ve completed a quick start. That entails following a structured training plan designed especially to help you lose fat quickly and build foundational fitness for future racing. Here is a collection of such training plans: four-, six-, and eight-week low-volume plans and four-, six-, and eight-week high-volume plans. The six-week plans are extended versions of the four-week plans and the eight-week plans are extended versions of the four- and six-week plans, so only two schedules are presented. If, for example, you choose to follow the six-week high-volume plan, just complete the workouts in the first six weeks of the high-volume schedule and then move on to your race-focused training. Do a four-week quick start if you are within 10 lbs. of your racing eight, a six-week quick start if you are 11 to 20 lbs. above your racing weight, and an eight-week quick start if you are more than 20 lbs. above your racing weight.
The low-volume plans feature six workouts per week: four runs and two strength workouts. The high-volume plans feature six runs and three strength workouts. The low-volume plans start with just over 2 hours of running and 3.5 hours of total training in Week 1 and peak at slightly over 3 hours of running and approximately 6 hours of total training in Week 8. The high-volume plans start with just over 4 hours of running and nearly 6 hours of total training in Week 1 and peak at roughly 7 hours of running and just under 11 hours of total training in Week 8.
Don’t expect any of these plans to be a perfect fit. You may need to shuffle some workouts around to accommodate your schedule and make other small changes in accordance with your individual needs. For example, if you’re a highly competitive and experienced runner who normally runs twice every day, go ahead and add a second, daily easy run to the high-volume schedule. Avoid making drastic changes to the workouts prescribed in these plans, however. The training approach may be somewhat novel for you, but it is the best approach for runners seeking quick weight loss before the start of a new training cycle.
LOW-VOLUME TRAINING PLANS FOR RUNNERS
4, 6 & 8 WEEKS
Alternating Single-leg Reverse Crunch
Bent-over Cable Shoulder Lateral Extension
Cable External Shoulder Rotation
Split-stance Dumbbell Deadlift
WEEK 1
Running Volume: 2:16 |
Total Training Volume: 3:30 |
MONDAY
Rest |
TUESDAY
Hill Intervals
Run 15 minutes easy |
4 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
WEDNESDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Step-up |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Balance ball leg curl |
10 per leg |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
Easy Run + Hill Sprint
Run 40 minutes at slow pace |
1 x 10-second sprint up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
12 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
SATURDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Step-up |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Balance ball leg curl |
10 per leg |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SUNDAY
Fat-Burning Run
1 hour easy in a fasted state drinking water only |
WEEK 2
Running Volume: 2:18 |
Total Training Volume: 3:34 |
MONDAY
Rest |
TUESDAY
Hill Intervals
Run 15 minutes easy |
5 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
WEDNESDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Step-up |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
Easy Run + Hill Sprints
40 minutes easy |
2 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
13 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
SATURDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SUNDAY
Fat-Burning Run
1 hour easy in a fasted state drinking water only |
WEEK 3
Running Volume: 2:34 |
Total Training Volume: 4:28 |
MONDAY
Rest |
TUESDAY
Hill Intervals
Run 15 minutes easy |
6 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
WEDNESDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
Easy Run + Hill Sprints
45 minutes easy |
3 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
12 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
SATURDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SUNDAY
Fat-Burning Run
1 hour 10 minutes easy in a fasted state drinking water only |
WEEK 4
Running Volume: 2:36 |
Total Training Volume: 4:32 |
MONDAY
Rest |
TUESDAY
Hill Intervals
Run 15 minutes easy |
7 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
WEDNESDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
Easy Run + Hill Sprints
45 minutes easy |
4 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
15 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
SATURDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SUNDAY
Fat-Burning Run
1 hour 10 minutes easy in a fasted state drinking water only |
WEEK 5
Running Volume: 2:52 |
Total Training Volume: 5:11 |
MONDAY
Rest |
TUESDAY
Hill Intervals
Run 15 minutes easy |
8 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
WEDNESDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
Easy Run + Hill Sprints
50 minutes easy |
5 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
16 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
SATURDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SUNDAY
Fat-Burning Run
1 hour 20 minutes easy in a fasted state drinking water only |
WEEK 6
Running Volume: 2:54 |
Total Training Volume: 5:34 |
MONDAY
Rest |
TUESDAY
Hill Intervals
Run 15 minutes easy |
9 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
WEDNESDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
X-band walk |
12 steps each direction |
Easy Run + Hill Sprints
50 minutes easy |
6 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
17 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
SATURDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Balancing bend and reach |
10 per leg |
SUNDAY
Fat-Burning Run
1 hour 20 minutes easy in a fasted state drinking water only |
WEEK 7
Running Volume: 3:11 |
Total Training Volume: 5:52 |
MONDAY
Rest |
TUESDAY
Hill Intervals
Run 15 minutes easy |
10 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
WEDNESDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Inverted shoulder press |
10 |
X-band walk |
12 steps each direction |
Easy Run + Hill Sprints
55 minutes easy |
7 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
18 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
SATURDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Bent-over cable shoulder lateral extension |
10 per arm |
Balancing bend and reach |
10 per leg |
SUNDAY
Fat-Burning Run
1 hour 30 minutes easy in a fasted state drinking water only |
WEEK 8
Running Volume: 3:16 |
Total Training Volume: 5:57 |
MONDAY
Rest |
TUESDAY
Hill Intervals
Run 15 minutes easy |
10 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
WEDNESDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split-stance deadlift |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Bent-over cable shoulder lateral extension |
10 per arm |
X-band walk |
12 steps each direction |
Easy Run + Hill Sprints
1 hour easy |
8 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
18 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
SATURDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split-stance deadlift |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Bent-over cable shoulder lateral extension |
10 per arm |
Balancing bend and reach |
10 per leg |
SUNDAY
Fat-Burning Run
1 hour 30 minutes easy in a fasted state drinking water only |
HIGH-VOLUME TRAINING PLANS FOR RUNNERS
4, 6 & 8 WEEKS
Alternating Single-leg Reverse Crunch
Bent-over Cable Shoulder Lateral Extension
Cable External Shoulder Rotation
Split-stance Dumbbell Deadlift
WEEK 1
Running Volume: 4:16 |
Total Training Volume: 5:50 |
MONDAY
Easy Run
40 minutes easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Step-up |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Balance ball leg curl |
10 per leg |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
TUESDAY
Hill Intervals
Run 15 minutes easy |
4 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Easy Run
40 minutes easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Step-up |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Balance ball leg curl |
10 per leg |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
THURSDAY
Easy Run + Sprint
Run 40 minutes easy |
1 x 10-second sprint up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
12 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Step-up |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Balance ball leg curl |
10 per leg |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SATURDAY
Easy Run
40 minutes easy |
SUNDAY
Fat-Burning Run
1 hour easy in a fasted state drinking water only |
WEEK 2
Running Volume: 4:55 |
Total Training Volume: 6:31 |
MONDAY
Easy Run
45 minutes easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Step-up |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
TUESDAY
Hill Intervals
Run 15 minutes easy |
6 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Easy Run
45 minutes easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Step-up |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
THURSDAY
Easy Run + Hill Sprints
45 minutes easy |
4 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
14 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SATURDAY
Easy Run
45 minutes easy |
SUNDAY
Fat-Burning Run
1 hour 15 minutes easy in a fasted state drinking water only |
WEEK 3
Running Volume: 5:23 |
Total Training Volume: 8:00 |
MONDAY
Easy Run
50 minutes easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
TUESDAY
Hill Intervals
Run 15 minutes easy |
8 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Easy Run
45 minutes easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
THURSDAY
Easy Run + Hill Sprints
45 minutes easy |
6 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
15 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SATURDAY
Easy Run
50 minutes |
SUNDAY
Fat-Burning Run
1 hour 30 minutes easy in a fasted state drinking water only |
WEEK 4
Running Volume: 5:01 |
Total Training Volume: 7:20 |
MONDAY
Easy Run
30 minutes easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
TUESDAY
Hill Intervals
Run 15 minutes easy |
10 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Easy Run
30 minutes easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Gluteal-hamstring raise |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
THURSDAY
Easy Run + Hill Sprints
45 minutes easy |
8 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
16 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SATURDAY
Easy Run
45 minutes easy |
SUNDAY
Fat-Burning Run
1 hour 45 minutes easy in a fasted state drinking water only |
WEEK 5
Running Volume: 6:24 |
Total Training Volume: 9:44 |
MONDAY
Easy Run
55 minutes easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
TUESDAY
Hill Intervals
Run 15 minutes easy |
12 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Easy Run
55 minutes easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
THURSDAY
Easy Run + Hill Sprints
50 minutes easy |
10 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
17 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Eccentric heel dip |
10 per leg |
SATURDAY
Easy Run
55 minutes easy |
SUNDAY
Fat-Burning Run
2 hours easy in a fasted state drinking water only |
WEEK 6
Running Volume: 6:51 |
Total Training Volume: 10:32 |
MONDAY
Easy Run
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
X-band walk |
12 steps each direction |
TUESDAY
Hill Intervals
Run 15 minutes easy |
14 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Easy Run
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
X-band walk |
12 steps each direction |
THURSDAY
Easy Run + Hill Sprints
1 hour easy |
10 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
18 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Reverse plank |
30 seconds |
Inverted shoulder press |
10 |
Balancing bend and reach |
10 per leg |
SATURDAY
Easy Run
1 hour easy |
SUNDAY
Fat-Burning Run
2 hours easy in a fasted state drinking water only |
WEEK 7
Running Volume: 6:04 |
Total Training Volume: 9:06 |
MONDAY
Easy Run
30 minutes easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Inverted shoulder press |
10 |
X-band walk |
12 steps each direction |
TUESDAY
Hill Intervals
Run 15 minutes easy |
12 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Easy Run
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Inverted shoulder press |
10 |
X-band walk |
12 steps each direction |
THURSDAY
Easy Run + Hill Sprints
1 hour easy |
10 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
19 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Bent-over cable shoulder lateral extension |
10 per arm |
Balancing bend and reach |
10 per leg |
SATURDAY
Easy Run
1 hour easy |
SUNDAY
Fat-Burning Run
1 hour 45 minutes easy in a fasted state drinking water only |
WEEK 8
Running Volume: 7:09 |
Total Training Volume: 10:53 |
MONDAY
Easy Run
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split-stance deadlift |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Bent-over cable shoulder lateral extension |
10 per arm |
X-band walk |
12 steps each direction |
TUESDAY
Hill Intervals
Run 15 minutes easy |
16 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Easy Run
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split-stance deadlift |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Bent-over cable shoulder lateral extension |
10 per arm |
X-band walk |
12 steps each direction |
THURSDAY
Easy Run + Hill Sprints
1 hour easy |
10 x 10-second sprints up steep hill. Walk back down for recovery. |
FRIDAY
Cycling Power Intervals
Ride 10 minutes easy |
20 x 10-second max effort in a high gear (high resistance). Spin 1 minute after each interval. |
Ride 10 minutes easy |
EXERCISE |
REPETITIONS |
Split-stance deadlift |
10 per leg |
L-over |
8 per side |
Chin-up |
10 |
Split squat jump |
10 per leg |
Alternating single-leg reverse crunch |
10 per leg |
Half-kneel cable pull |
12 per side |
Romanian deadlift |
10 |
Stick crunch |
20 |
Bent-over cable shoulder lateral extension |
10 per arm |
Balancing bend and reach |
10 per leg |
SATURDAY
Easy Run
1 hour easy |
SUNDAY
Fat-Burning Run
2 hours 15 minutes easy in a fasted state drinking water only |