Run Fast, Squat Heavy

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ADAM KLINK DANE SMITH RICK BURROUGHS

RUN FAST, SQUAT HEAVY

10 WEEK TRAINING GUIDE TO BECOMING FASTER AND STRONGER

4:56500#

STANDARD WARMUP STANDARD BACK SQUAT WARM UP Stretch • (Hips, ankles, calves, hamstrings, quads) *I have my own stretches that I like to do, but choose or lookup stretches that benefit you based on your needs! Standard warm up sets • 2 x 10 @ 25-30% • 2 x 5 @ 45% • 1 x 5 @ 55% Warming up for a max out • 2 x 5 @ 25-30% • 1 x 5 @ 45% • 1 x 3 @ 65% • 1 x 1 @ 80% • 1 x 1 @ 90% • 1 x 1 @ MAX

STANDARD RUNNING WARM UP *Standard warm-up – you should do this before each track workout • Jog 800m or 5 min • Stretch • 4 x 80m strides – strides are fast, up-tempo runs just under a sprint. • 1 x 200 at ‘pace’ – do this to get your proper pace down for the 1st interval. Rest 3 to 4 min and start your workout. **Standard cool-down – you should do this after each track workout • Walk 400m • Jog 400m • Stretch

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Week 1 MONDAY Running - track workout • Standard warm-up* • Workout: 1 mile run for time • Standard cool-down** This is your time trial to see where you are at. Go to a track or use a GPS watch/phone. (Preferably a track – Note that a mile is 1609.34 meters, so step back 9 big paces from the start line for a typical 1,600m. That will be the mile start line). Once you run your mile, give yourself a realistic ‘goal’ mile you want to run. Then base your workout paces on that ‘goal’ mile. You can do it!!

TUESDAY Back squat - find your 1RM *We are testing to see where our starting numbers are this week. Record your 1RM, we will use it for percentage work moving forward.

WEDNESDAY Running – long run • 20 minute run – this should be an easy ‘conversation’ pace • 4 x 80m strides EMOM

THURSDAY Back squat • 5 Reps @ 60% • 5 Reps @ 65% • 5 Reps @ 70% • 5 Reps @ 75% *Shouldn’t be too heavy here. Just building a good base!

FRIDAY Running - track workout • Standard warm-up • Workout: - 3 x 400m run @ goal mile pace. Start every 4 min. - 3 x 200m run @ just faster than goal mile pace. Start every 2 min. • Standard cool-down -2-

Week 3 MONDAY Running - track workout • Standard warm-up except this time do 2 x 200m @ goal mile pace - rest as needed • Workout: • 1,200m for time (see if you can hold your goal mile pace for this. I was 7 seconds off my goal pace but we’re getting faster!) • Rest 5-6 minutes • 6 x 150m pickups every 3 min (start with a slow stride, build in pace every 50m to about an 80% effort by the end) • Standard cool-down

TUESDAY Back squat • 5 x 3 @ 80-85% of 1RM

WEDNESDAY Running – long run • 20 minute run - see if you can hold a pace just a touch faster than last week! • 4 x 80m strides EMOM

THURSDAY Back squat • 10 Reps @ 60% • 8 Reps @ 70% • 6 Reps @ 75% • 4 Reps @ 80%

FRIDAY Running – road intervals • 5 Minute warm up • Stretch

• Workout • 5 Sets: • 2 Minutes at mile pace • 2 Minute jog or walk -4-

Week 4 MONDAY Running – road intervals • 5 minute warm up, then stretch • Workout: • 5 minute tempo run • 1 minute walk • 4 minute tempo run • 1 minute walk • 3 minute tempo run • 1 minute walk • 2 minute tempo run • 1 minute walk • 1 Mminute tempo run *Each “tempo run” should get a little faster pace wise each time. Start at 5k pace and work down.

TUESDAY

Back squat • 8 Reps @ 65% • 6 Reps @ 75% • 4 Reps @ 85% • 4 Reps @ 90%

WEDNESDAY Running – long run • 20 minute run - we should be starting to feel stronger/faster on these easy runs. • 4 x 80m strides EMOM

THURSDAY Back squat • 6 x 4 @ 75% *Focus on speed on the way up here. These should feel good.

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Week 5 MONDAY Running – road intervals • 5 minute warm up • Stretch • Workout: • 4 rounds: • 2 minutes tempo • 1 minute rest • 1 minute tempo (faster) • :30 rest • :30 tempo (even faster) • 2 minutes rest

TUESDAY

Back squat • 5 x 2 @ 90%

WEDNESDAY Running – long run • 10 minutes easy • 10 minutes tempo (5k tempo) • 4 x 80 strides EMOM

THURSDAY Back squat • 8 @ 65% • 6 @ 75% • 5 @ 85% • 5 @ 85%

FRIDAY Running - track workout • Standard warm-up • Workout: • 3 x 800m run (on the 5 minutes) – Start at 5k pace and work down • 3 x 400m run (on the 3 minutes) • Standard cool-down *The goal here is to increase your pace each round. Try to run the 400’s at mile pace. -7-

Week 6 MONDAY Running – track workout • Standard warm-up except this time do 2 x 200m @ goal mile pace - rest as needed. • Workout: • 1 mile at 90% • Standard cool-down *This should be a strong effort mile. See if you can shave a few seconds off of your last time. The next time we will test will be in 4 more weeks.

TUESDAY

Back squat • Work up to a heavy single for the day. *If you feel good, go for a new PR!

WEDNESDAY Running – long run • 20 minutes easy • 4 x 80m strides EMOM *Literally make this as easy as you need based on how you feel from the last two days. Just get on your feet for a little today.

THURSDAY Back Squat • 5 x 5 @ 70% of 1RM *This is more of a de-load day. Shouldn’t feel too heavy. Speed out of the bottom!

FRIDAY Running - road intervals • 5 minute warm-up then stretch • Workout: • 2 sets: • 5 minute tempo (5k pace) • 5 minutes easy -8-

Week 8 MONDAY Running – long run • 20 minute ‘tempo’ run • 4 x 80m strides EMOM *Try to increase your pace from the 25 minutes last week.

TUESDAY Back squat • 5 Reps @ 65% • 5 Reps @ 70% • 4 Reps @ 75% • 3 Reps @ 80% • 2 Reps @ 90%

WEDNESDAY Running – road intervals • 5 minute warm up & stretch • Workout: (3 rounds) • 2 minutes tempo • 2 minutes easy • 1 Minute tempo (faster) • 2 minutes easy

THURSDAY Back squat • 4 x 6 @ 75% of 1RM

FRIDAY Running - track workout • Standard warm-up • Workout: (*start at mile pace and work down!) • 6 x 400m run • Rest 2 min between 400s • Standard cool down

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Week 10 MONDAY Running – road intervals • 5 minute warm up & stretch • Workout: • 8 sets: • 30 seconds hard (below mile pace) • 1 minute rest • 5 minute cool down

TUESDAY Back squat

• Work up to a heavy single for the day. See if you can at least hit your old PR.

WEDNESDAY Running – long run • 15 to 20 minutes • 4 x 80m strides EMOM

THURSDAY Rest day

FRIDAY Test day! See what you can hit in the same day! • Running - time trial • Standard warm-up • Workout: • 1 mile time trial • Standard cool-down • Back squat • 1RM

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