This 5 Week plus 1-Day training program is sport-specifically designed to improve 2-Mile Run Performance. You’ll train 6 days/week.
This training program has 3 general objectives:
- Increase speed over ground
- Increase running-specific leg strength, core strength, and upper body strength
- Increase running aerobic base and efficiency for longer distance runs
This training plan deploys 2-Mile run assessments and uses assessment performance for the follow-on progressions. In this way, the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.
Assessment-Based, Speed over Ground and Aerobic Base Work
This training program is assessment based – and the hard, short running intervals (speed over ground) and distance run (aerobic base) paces prescribed throughout the plan are based on your most recent 5-mile assessment.
You’ll run 5 miles for time four times throughout this plan – the first day of Weeks 1, 3, 5 and 6. These assessment times will be used to prescribe paces for the following interval and distance runs.
You’ll run hard 2-mile intervals designed to increase your speed over ground. Long easy distance runs from 6-8 mile will develop your aerobic base. The paces for your fast interval work and easy distance work will be based on your most recent 5-Mile assessment and the MTI Running Calculator.
You’ll run intervals 2-3 times per week, and complete an easy distance run one time per week.
This training plan includes focused, running-specific leg, mid-section, and upper body strength training deploying bodyweight strength exercises. You’ll train strength twice each week.
- Mon: Assessment or Speed over Ground Intervals
- Tue: Strength Training
- Wed: Speed over Ground Intervals (2-Mile Repeats)
- Thu: Strength Training
- Fri: Speed over Ground Intervals (2-Mile Repeats)
- Sat: Easy Distance Run (6-8 Miles)
What is the Required Equipment?
- Stop Watch
- Pull Up Bar
- Track, trail or road where 2 miles and 5 mile distances can be measured
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
How Long do the Sessions Last?
60-120 minutes depending upon your running pace. Longest days will be the Saturday long easy run (4-6 Miles).
What does “5/10x Push Ups” Mean?
Women do 5x Push Ups, Men do 10x Push Ups.
Where do I find unfamiliar exercises?
See our Exercise Library. The Run/Ruck Calculator is listed as an exercise.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time