Special Ops Trainee Running Program
IF RUNNING IS YOUR THING- HERE YOU GO!
The program starts with a gradual increase of mileage, for beginners or those coming back from a long lay off, to help prevent common running injuries. Weeks 1 – 6 can be skipped, if you’ve been running at least 9 miles a week consistently.
The intensity (how hard you’re working) should be moderate for all runs, except for interval training and timed runs. Moderate intensity means you should be able to hold a conversation, but not without significant difficulty. Warm-ups and cool-downs should obviously be easy, while interval training and mile repeats should make you suffer.
Running tips: lean forward slightly, pick up your feet behind yourself (not in front), stab your elbows straight back, don’t let your feet turn out (duck style), and don’t cross your body’s centerline with your hands. Smiling helps you stay relaxed.
Easy .5 mile warm-up and cool-down for all workouts.
*Interval Training
Weeks 11, 12, 13
2 x 200m, 6 x 400m, 2 x 200m
Weeks 15, 16, 18, 19
3 x 200m, 3 x 400m, 1 x 800m, 3 x 400m, 3 x 200m
Slowly jog half the distance of the previous interval before moving on to the next working interval. For the working intervals, the shorter the distance, the faster you should be running.
**Mile Repeats
3 x 1600m (1 mile)
Rest half the time it took to complete the previous mile.
Monday – 1.5 miles
Tuesday – 1.5 miles
Thursday – 1.5 miles
Friday – 1.5 miles
Monday – 2 miles
Tuesday – 2 miles
Thursday – 2 miles
Friday – 2 miles
Monday – 2.5 miles
Tuesday – 2.5 miles
Thursday – 2.5 miles
Friday – 2.5 miles
Monday – 3 miles
Tuesday – 3 miles
Thursday – 3 miles
Friday – 3 miles
Monday – 4 miles
Tuesday – 4 miles
Thursday – 4 miles
Friday – 4 miles
Monday – 2 miles
Tuesday – 2 miles
Thursday – 2 miles
Friday – 2 miles
Monday – 3 miles for time
Tuesday – 4 miles
Thursday – 4 miles
Friday – 4 miles
Monday – 5 miles
Tuesday – 5 miles
Thursday – 5 miles
Friday – 5 miles
Monday – 5 miles
Tuesday – 5 miles
Thursday – 5 miles
Friday – 5 miles
Monday – 3 miles
Tuesday – 3 miles
Thursday – 3 miles
Friday – 3 miles
Monday – 3 miles for time
Tuesday – 5 miles
Thursday – Intervals*
Friday – 5 miles
Monday – 5 miles
Tuesday – Intervals*
Thursday – 5 miles
Friday – Intervals*
Monday – 5 miles
Tuesday – Intervals*
Thursday – 5 miles
Friday – Intervals*
Monday – 3 miles
Tuesday – 3 miles
Thursday – 3 miles
Friday – 3 miles
Monday – 3 miles for time
Tuesday – Intervals*
Thursday – Mile Repeats**
Friday – Intervals*
Monday – 3 mile
Tuesday – Intervals*
Thursday – Mile Repeats**
Friday – Intervals*
Monday – 3 miles
Tuesday – 3 miles
Thursday – 3 miles
Friday – 3 miles
Monday – 5miles
Tuesday – Intervals*
Thursday – 5 miles
Friday – 3 miles for time
Monday – 5 miles
Tuesday – Intervals*
Thursday – 5 miles
Friday – 3 miles
Monday – easy 2 mile run
Tuesday- Final Evaluation 3 miles for time
Check out Bodyweight Strength Training for Runners at Mark Lauren On Demand.
