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Special ops trainee running program

IF RUNNING IS YOUR THING- HERE YOU GO!

My position on aerobic activity is the same. It should be limited to warm-ups, cool-downs, and active recovery, unless the task you are training for is an aerobic event, in which case you’ll need to perform that specific aerobic task to develop movement proficiency. Performance is task specific- running makes you good at running, the end.

Because my trainee’s “evals” included a 3 mile run, running was necessary, but that was the only reason. Running injuries were the cause of about 40% of our attrition, mostly due to shin splints and knee injuries, and it did nothing to improve their ability to move with 80lbs of gear on their skinny backs. It’s important to note that these were healthy young men that were screened and individually fitted with the latest running shoes.

The program starts with a gradual increase of mileage, for beginners or those coming back form 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.

Week 1
Monday – 1.5 miles
Tuesday – 1.5 miles
Thursday – 1.5 miles
Friday – 1.5 miles

Week 2
Monday – 2 miles
Tuesday – 2 miles
Thursday – 2 miles
Friday – 2 miles

Week 3
Monday – 2.5 miles
Tuesday – 2.5 miles
Thursday – 2.5 miles
Friday – 2.5 miles

Week 4
Monday – 3 miles
Tuesday – 3 miles
Thursday – 3 miles
Friday – 3 miles

Week 5
Monday – 4 miles
Tuesday – 4 miles
Thursday – 4 miles
Friday – 4 miles

Week 6 (active recovery week)
Monday – 2 miles
Tuesday – 2 miles
Thursday – 2 miles
Friday – 2 miles

Week 7
Monday – 3 miles for time
Tuesday – 4 miles
Thursday – 4 miles
Friday – 4 miles

Week 8
Monday – 5 miles
Tuesday – 5 miles
Thursday – 5 miles
Friday – 5 miles

Week 9
Monday – 5 miles
Tuesday – 5 miles
Thursday – 5 miles
Friday – 5 miles

Week 10 (active recovery week)
Monday – 3 miles
Tuesday – 3 miles
Thursday – 3 miles
Friday – 3 miles

Week 11
Monday – 3 miles for time
Tuesday – 5 miles
Thursday – Intervals*
Friday – 5 miles

Week 12
Monday – 5 miles
Tuesday – Intervals*
Thursday – 5 miles
Friday – Intervals*

Week 13
Monday – 5 miles
Tuesday – Intervals*
Thursday – 5 miles
Friday – Intervals*

Week 14 (active recovery week)
Monday – 3 miles
Tuesday – 3 miles
Thursday – 3 miles
Friday – 3 miles

Week 15
Monday – 3 miles for time
Tuesday – Intervals*
Thursday – Mile Repeats**
Friday – Intervals*

Week 16
Monday – 3 mile
Tuesday – Intervals*
Thursday – Mile Repeats**
Friday – Intervals*

Week 17 (active recovery week)
Monday – 3 miles
Tuesday – 3 miles
Thursday – 3 miles
Friday – 3 miles

Week 18
Monday – 5miles
Tuesday – Intervals*
Thursday – 5 miles
Friday – 3 miles for time

Week 19
Monday – 5 miles
Tuesday – Intervals*
Thursday – 5 miles
Friday – 3 miles

Week 20
Monday – easy 2 mile run
Tuesday- Final Evaluation 3 miles for time

*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.

Check out also our Bodyweight Strength Training for Runners. This is our first sport specific series that tailors bodyweight training to meet the unique demands of runners.

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