Day 1 Run

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 1 Notes Week 2

Tempo Run Intervals

Total Distance: 2 miles Total Distance: 2 miles
First 0.5 miles at Zone 2 pace First 0.5 miles at Zone 2 pace
Next 1.5 miles performed at tempo 8x200 meters 2 mile pace
run pace. Finish 0.5 miles Zone 2 pace

1 Speed Run Tempo run pace is "comfortably

hard." It is a pace that is about 30 2 mile pace should be based off o
sec-1 min/mile slower than 2 mile best recent 2 mile time.
pace.

Make sure you have proper nutrition between this run and your lift this afternoon! Focus on ea
carbs from quality sources.

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea

Day 1 Lift

Warm Up #1 - Thermal & Traction Warm Up #2 - Dynamic Mobility

Start with 3-5 min of walking, biking, or rowing to begin elevating your heart 2 Rounds of the following:
rate.
Start with 3-5 min of walking, biking, or rowing to begin elevating your heart
rate. Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
2 Rounds of the following: Hip/Hamstring Rocker x5 each, x3 eac
a) Hanging Knee Raises x6 World's Greatest Rotations x5 each, x3 e
b) Crunches x15 Side Lunge Reaches x5 each, x3 each
c) Supermans x10 Squat to Toe Touch x5, x3
d) Planks x15 sec Figure 4 x5 each, x3 each

# Exercise Week 1 Notes Week 2

1 Box Jumps 3x3 Be explosive! 3x4

Perform 2-3 warm up

2a.
Back Squat (2-3 min rest 3x7 sets prior to
4x6
between sets) completing 3 working
sets at RPE 6, 7, and 8.

Only perform these

after each of your
2b. Hip Airplanes x5 each squat WARM UP sets. x5 each
Stop once you start
working sets.

RPE 6, 7, 8. 2 min rest

3 Barbell RDL 3x6 between sets. 4x6

RPE 8 all sets. Use

Pull Ups (1-2 min rest after band or machine
4a.
completing both exercises) 3x10 assisted to hit 10 reps 4x10
each set.

Choose a weight that

4b. Standing Arnold Press 3x8 puts you about RPE 7- 3x10
8 for each set.
 Shoot for 25% body
weight each hand for
5 Farmer Carries 3x50 yds week 1. If too heavy 3x50 yds
you can decrease
weight.

Can use cable or

6 Face Pulls 3x12-15 banded. 3x12-15

Hip Abduction (Machine or

7
banded) 3x12-15 3x12-15

Cool Down

Perform deep diaphragmatic breathing (breathing into your belly, not your chest). The pace of this breathing should have a longer exh
exhale and repeat this for at least 3-5 rounds or upwards of 3-5 minutes. This helps your body get ba

Day 2 Run & Mobility

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 1 Notes Week 2

Easy Run Easy Run

Total Distance: 2 miles Total Distance: 2 miles
1 Easy Run Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Mobility
Ankle CARs x10 each way each foot
Kneeling Active Ankle Dorsiflexion x10 each side with
 Couch Stretch x60 sec each leg
90/90 PAILs and RAILs x5 each leg (10 sec push into ground, 10 seco
90/90 Leg Lifts x10 each leg
Side-Lying T-Spine Rotations x10 each side
Handcuff with Rotation 2x6
Wall Slides 2x10

Day 3 Lift

Warm Up #1 - Thermal & Traction Warm Up #2 - Dynamic Mobility

Start with 3-5 min of walking, biking, or rowing to begin elevating your heart 2 Rounds of the following:
rate. Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
2 Rounds of the following: Hip/Hamstring Rocker x5 each, x3 eac
a) Bodyweight Russian Twist x15 World's Greatest Rotations x5 each, x3 e
b) Crunches x15 Side Lunge Reaches x5 each, x3 each
c) Supermans x10 Squat to Toe Touch x5, x3
d) Plank Shoulder Taps x10 Figure 4 x5 each, x3 each

# Exercise Week 1 Notes Week 2

Goal is to move the

1 DB Push Press 3x5 weight as fast as you 4x5
can.

1-2 sec pause at

bottom. 2 warm up
2a. DB Bench Press 3x7 sets prior to 3 working 4x6
sets at RPE 6, 7, 8.

2b. Band Pull Aparts 3x12 Palms up. 3x12

RPE 6, 7, 8. 2 min rest

3 Barbell Rows 3x7 between sets. 4x7

Can use DB or KB. 1-2

4a. Goblet Squats 3x8 min rest. 3x10
 Hold DB in one hand,
4b. Single Leg Deficit Calf Raises 3x10 each use other for support. 3x12 each

5a. Hanging Leg/Knee Raises 3x8 3x10

5b. Plank 3x30 sec Rest 30 sec. 3x45 sec

6 DB Skull Crushers 3x10 3x10

Cool Down

Perform deep diaphragmatic breathing (breathing into your belly, not your chest). The pace of this breathing should have a longer exh
exhale and repeat this for at least 3-5 rounds or upwards of 3-5 minutes. This helps your body get ba

Day 4 Ruck

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 1 Notes Week 2

Ruck: 35 lbs. dry Ruck: 35 lbs. dry

Total Distance: 2 miles Total Time: 45 min

The goal of this session is to just

Goal is to teach yourself to WALK
Ruck get used to carrying load over
1 (not run) faster under load. This
time. There is no specified
should be achieved by learning to
distance for this session. Continu
turn your feet over faster and take
to focus on finding a good stride
shorter, quicker steps, not
length and only increasing cadenc
lengthening your stride.
to speed up.
 Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea

Day 5 Lift

Warm Up #1 - Thermal & Traction Warm Up #2 - Dynamic Mobility

Start with 3-5 min of walking, biking, or rowing to begin elevating your heart 2 Rounds of the following:
rate. Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
2 Rounds of the following: Hip/Hamstring Rocker x5 each, x3 eac
a) Hanging Knee Raises x6 World's Greatest Rotations x5 each, x3 e
b) Crunches x15 Side Lunge Reaches x5 each, x3 each
c) Supermans x10 Squat to Toe Touch x5, x3
d) Planks x15 sec Figure 4 x5 each, x3 each

# Exercise Week 1 Notes Week 2

1 min rest between

1a. Med Ball Slams 3x5 sets. 3x5
1b. Med Ball Rotational Throw 3x3 each 3x3 each

Perform 2-3 warm up

Barbell Deadlift (2-4 min rest sets prior to
2a.
between sets) 3x6 completing 3 working 4x5
sets at RPE 6, 7, and 8.

Only perform during

WARM UP sets of
2b. Hip 90/90 Rotations x5 each deadlift. Stop once x5 each
you begin working
sets.

Should be heavy
4x20 yds shuffle.that
enough you can't 5x20 yds
3a. Lateral Sled Drags each
Should be
each
pushing off each
stride.
 Use an incline bench
3b. Chest Supported Row 3x10 and DBs. 4x10

Use band or
4 Chin Ups 3x6-10 assistance to keep in 3x6-10
rep range.

3x1 min 1 min rest between 3x1 min

5 Push Ups AMRAP sets. AMRAP

6a. Copenhagen Plank Dips 3x8 each 3x10 each

Reverse Hypers or GHD Back

6b.
Extension 3x10 3x12

Cool Down

Perform deep diaphragmatic breathing (breathing into your belly, not your chest). The pace of this breathing should have a longer exh
exhale and repeat this for at least 3-5 rounds or upwards of 3-5 minutes. This helps your body get ba

Day 6 Run

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 1 Notes Week 2

Long Run Long Run

1 Long Run
 Total Distance: 4 miles Total Distance: 5 miles
1 Long Run Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea
 Notes Week 3 Notes Week 4 Notes

Intervals Fartlek Intervals

Total Distance: 2 miles Total Distance: 3 miles Total Distance: 2 miles
First 0.5 miles at Zone 2 pace 4x800 meters (0.5 miles) at Zone 2 First 0.5 miles at Zone 2 pace.
8x200 meters 2 mile pace pace 2x200 meters at 2 mile pace
Finish 0.5 miles Zone 2 pace 4x400 meters (0.25 miles) at 2 1x800 meters (0.5 miles) at Zone 2
mile pace pace
2x200 meters at 2 mile pace
mile pace should be based off of Finish 0.5 miles at Zone 2 pace
best recent 2 mile time. A fartlek is a continuous run that
alternates between different
paces. In this session, you will
alternate from Zone 2 pace for 0.5
miles to 2 mile pace and back with
no rest between intervals.

this afternoon! Focus on eating enough calories and make sure you are getting in plenty of
rbs from quality sources.

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.

Warm Up #2 - Dynamic Mobility

2 Rounds of the following:
 Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
Hip/Hamstring Rocker x5 each, x3 each
orld's Greatest Rotations x5 each, x3 each
Side Lunge Reaches x5 each, x3 each
Squat to Toe Touch x5, x3
Figure 4 x5 each, x3 each

Notes Week 3 Notes Week 4 Notes

3x5 3x5

Perform 2-3 warm up Perform 2-3 warm up

Perform 2-3 warm up
sets prior to sets prior to
sets prior to
completing 4 working 5x5 completing 5 working 5x5 completing 5 working
sets at RPE 6, 7, 8, 8, sets at RPE 6, 7, 8, 8,
sets at RPE 6, 7, 8, 8.
8. 8.

Only perform these Only perform these Only perform these

after each of you after each of you after each of you
squat WARM UP sets. x5 each squat WARM UP sets. x5 each squat WARM UP sets.
Stop once you start Stop once you start Stop once you start
working sets. working sets. working sets.

RPE 6, 7, 8, 8. 2 min RPE 6, 7, 8, 8. 2 min RPE 7, 8, 9, 9. 2 min

rest between sets. 4x6 rest between sets. 4x6 rest between sets.

RPE 8 all sets. Use RPE 8 all sets. Use RPE 9 all sets. Use
band or machine band or machine band or machine
assisted to hit 10 reps 4x10 assisted to hit 10 reps 4x10 assisted to hit 10 reps
each set. each set. each set.

Maintain weight from Maintain weight from Increase weight if

previous week. 3x12 previous week. 3x12 possible.
 Maintain or drop
Increase weight if and
when you are able to. 4x50 yds Increase weight if and
when you are able to. 4x75 yds weight from last
week if needed.

Can use cable or Can use cable or Can use cable or

banded. 3x12-15 banded. 3x12-15 banded.

3x12-15 3x12-15

Cool Down

his breathing should have a longer exhale than inhale. An example of this could be 5 second inhale, 2 second hold, and 7 second
5 minutes. This helps your body get back to a relaxed state to jump start the recovery process.

Notes Week 3 Notes Week 4 Notes

Easy Run Easy Run Easy Run

Total Distance: 2 miles Total Distance: 2 miles Total Distance: 2 miles
Should be performed at a nose Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2). (Zone 2).

Mobility
nkle CARs x10 each way each foot
Ankle Dorsiflexion x10 each side with 5 sec hold
 Couch Stretch x60 sec each leg
leg (10 sec push into ground, 10 second pulling chest to knee)
90/90 Leg Lifts x10 each leg
Lying T-Spine Rotations x10 each side
Handcuff with Rotation 2x6
Wall Slides 2x10

Warm Up #2 - Dynamic Mobility

2 Rounds of the following:
Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
Hip/Hamstring Rocker x5 each, x3 each
orld's Greatest Rotations x5 each, x3 each
Side Lunge Reaches x5 each, x3 each
Squat to Toe Touch x5, x3
Figure 4 x5 each, x3 each

Notes Week 3 Notes Week 4 Notes

Goal is to move the Goal is to move the Goal is to move the

weight as fast as you 5x5 weight as fast as you 5x5 weight as fast as you
can. can. can.

1-2 sec pause at 1-2 sec pause at 1-2 sec pause at

bottom. 2 warm up bottom. 2 warm up bottom. 2 warm up
sets prior to 4 5x5 sets prior to 5 5x5 sets prior to 5
working sets at RPE 6, working sets at RPE 6, working sets at RPE 6,
7, 8, 8. 7, 8, 8, 8. 7, 8, 8, 8.

Palms up. 3x12 Palms up. 3x12 Palms up.

RPE 6, 7, 8, 8. 2 min RPE 6, 7, 8, 8, 8. 2 min RPE 6, 7, 8, 8, 8. 2 min

rest between sets. 5x7 rest between sets. 5x7 rest between sets.

Can use DB or KB. 1-2 Can use DB or KB. 1-2 Can use DB or KB. 1-2
min rest. 3x12 min rest. 3x12 min rest.
 Hold DB in one hand, Hold DB in one hand, Hold DB in one hand,
use other for support. 3x15 each use other for support. 3x15 each use other for support.

3x12 3x12

Rest 30 sec. 3x1 min Rest 30 sec. 4x30 sec Rest 30 sec.

3x10 3x10

Cool Down

his breathing should have a longer exhale than inhale. An example of this could be 5 second inhale, 2 second hold, and 7 second
5 minutes. This helps your body get back to a relaxed state to jump start the recovery process.

Notes Week 3 Notes Week 4 Notes

Ruck: 35 lbs. dry Ruck: 35 lbs. dry Ruck: 35 lbs. dry

Total Time: 45 min Total Distance: 4 miles Total Time: 45 min

The goal of this session is to just The goal of this session is to just
Goal is to teach yourself to WALK
get used to carrying load over get used to carrying load over
(not run) faster under load. This
time. There is no specified time. There is no specified
should be achieved by learning to
stance for this session. Continue distance for this session. Continue
turn your feet over faster and take
o focus on finding a good stride to focus on finding a good stride
shorter, quicker steps, not
ngth and only increasing cadence length and only increasing cadence
lengthening your stride.
to speed up. to speed up.
 Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.

Warm Up #2 - Dynamic Mobility

2 Rounds of the following:
Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
Hip/Hamstring Rocker x5 each, x3 each
orld's Greatest Rotations x5 each, x3 each
Side Lunge Reaches x5 each, x3 each
Squat to Toe Touch x5, x3
Figure 4 x5 each, x3 each

Notes Week 3 Notes Week 4 Notes

1 min rest between 1 min rest between 1 min rest between

sets. 3x5 sets. 3x5 sets.
3x3 each 3x3 each

Perform 2-3 warm up Perform 2-3 warm up

Perform 2-3 warm up
sets prior to sets prior to
sets prior to
completing 4 working 5x5 completing 5 working 5x5 completing 5 working
sets at RPE 6, 7, 8, 8, sets at RPE 6, 7, 8, 8,
sets at RPE 6, 7, 8, 8.
8. 8.

Only perform during Only perform during Only perform during

WARM UP sets of WARM UP sets of WARM UP sets of
deadlift. Stop once x5 each deadlift. Stop once x5 each deadlift. Stop once
you begin working you begin working you begin working
sets. sets. sets.

Should be heavy Should be heavy Should be heavy

enough that you can't 6x20 yds shuffle.that
enough you can't 7x20 yds shuffle.that
enough you can't
shuffle. Should be Should be Should be
pushing off each each pushing off each each pushing off each
stride. stride. stride.
 Use an incline bench Use an incline bench Use an incline bench
and DBs. 5x10 and DBs. 5x10 and DBs.

Use band or Use band or Use band or

assistance to keep in 3x6-10 assistance to keep in 3x6-10 assistance to keep in
rep range. rep range. rep range.

2 min Only one set. Record

45 sec rest between 3x1 min 30 sec rest between
sets. AMRAP sets. AMRAP # of push ups
test performed in 2 min.

3x12 each 3x12 each

3x15 3x15

Cool Down

his breathing should have a longer exhale than inhale. An example of this could be 5 second inhale, 2 second hold, and 7 second
5 minutes. This helps your body get back to a relaxed state to jump start the recovery process.

Notes Week 3 Notes Week 4 Notes

Long Run Long Run Long Run

 Total Distance: 5 miles Total Distance: 6 miles Total Distance: 5 miles
Should be performed at a nose Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2). (Zone 2).

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.
 Day 1 Run

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 5 Notes Week 6

Tempo Run Fartlek

Total Distance: 3 miles Total Distance: 2.5 miles
First 0.5 miles at Zone 2 pace 5x400 meters (0.25 miles) at Zon
Next 2.5 miles performed at tempo 2 pace
run pace. 5x400 meters (0.25 miles) at 2
mile pace
1 Speed Run Tempo run pace is "comfortably
hard." It is a pace that is about 30
sec-1 min/mile slower than 2 mile A fartlek is a continuous run that
pace. alternates between different
paces. In this session, you will
alternate from Zone 2 pace for
0.25 miles to 2 mile pace and bac
with no rest between intervals.

Make sure you have proper nutrition between this run and your lift this afternoon! Focus on ea
carbs from quality sources.

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea

Day 1 Lift

Warm Up #1 - Thermal & Traction Warm Up #2 - Dynamic Mobility

Start with 3-5 min of walking, biking, or rowing to begin elevating your heart 2 Rounds of the following:
rate.
Start with 3-5 min of walking, biking, or rowing to begin elevating your heart
rate. Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
2 Rounds of the following: Hip/Hamstring Rocker x5 each, x3 eac
a) Hanging Knee Raises x6 World's Greatest Rotations x5 each, x3 e
b) Crunches x15 Side Lunge Reaches x5 each, x3 each
c) Supermans x10 Squat to Toe Touch x5, x3
d) Planks x15 sec Figure 4 x5 each, x3 each

# Exercise Week 5 Notes Week 6

1a. Single Leg Box Jump 3x3 each Be explosive! 3x3 each

Start with a 12-16 inch

1b. Depth Drop 3x3 box. 3x4

Perform 2-3 warm up

sets prior to
2a. SSB Squat 5x5 completing 5 working 5x4
sets at RPE 6, 7, and 8,
8, 8.

Only perform these

Side Plank Leg Raise (2 sec after each of your
2b. x6 each squat WARM UP sets. x6 each
hold) Stop once you start
working sets.

2 min rest between

3 Landmine Single Leg RDL 3x6 each sets. 4x6 each

Chin Ups (1-2 min rest after RPE 8 all sets. Add
4a.
completing both exercises) 3x8 weight or use 4x6
assistance if needed.
 1/2 Kneeling Single Arm Choose a weight that
4b.
Landmine Press or DB Press 3x10 each puts you about RPE 7- 3x8 each
8 for each set.

Pick a weight that

5
Suitcase Carries (1 min rest 3x50 yds challenges you but 4x50 yds
between sets). each side you can still stand up each side
tall.

6 Bent Over Cuban Press 3x8 Use 5-10 lbs. 3x8

Banded Clamshells or
7
Machine Hip Abduction 3x12-15 3x12-15

Cool Down

Perform deep diaphragmatic breathing (breathing into your belly, not your chest). The pace of this breathing should have a longer exh
exhale and repeat this for at least 3-5 rounds or upwards of 3-5 minutes. This helps your body get ba

Day 2 Run & Mobility

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 5 Notes Week 6

Easy Run Easy Run

Total Distance: 3 miles Total Distance: 4 miles
1 Easy Run
1 Easy Run Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Mobility
Ankle CARs x10 each way each foot
Kneeling Active Ankle Dorsiflexion x10 each side with
Couch Stretch x60 sec each leg
90/90 PAILs and RAILs x5 each leg (10 sec push into ground, 10 seco
90/90 Leg Lifts x10 each leg
Side-Lying T-Spine Rotations x10 each side
Handcuff with Rotation 2x6
Wall Slides 2x10

Day 3 Lift

Warm Up #1 - Thermal & Traction Warm Up #2 - Dynamic Mobility

Start with 3-5 min of walking, biking, or rowing to begin elevating your heart 2 Rounds of the following:
rate. Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
2 Rounds of the following: Hip/Hamstring Rocker x5 each, x3 eac
a) Bodyweight Russian Twist x15 World's Greatest Rotations x5 each, x3 e
b) Crunches x15 Side Lunge Reaches x5 each, x3 each
c) Supermans x10 Squat to Toe Touch x5, x3
d) Plank Shoulder Taps x10 Figure 4 x5 each, x3 each

# Exercise Week 5 Notes Week 6

Goal is to move the

1 DB Single Arm Push Press 3x4 each weight as fast as you 4x4 each
can.

3 sec eccentric
(negative). 2 warm up
2a. DB Low Incline Bench Press 4x6 sets prior to 4 working 4x5
sets at RPE 6, 7, 8, 8.

2b. Band No Money 3x12 Palms up. 3x12

RPE 6, 7, 8, 8. 2 min
3 Barbell Row 4x6 rest between sets. 5x6
 Single Arm Front Rack Goblet
4a.
Squats 3x8 each 1-2 min rest
sets.
between
3x8 each

Hold DB in one hand,

4b. Single Leg Deficit Calf Raises 3x10 each use other for support. 3x12 each

5a. 3 Way Hanging Knee Raise 3x3 each 3x4 each

5b. Plank Leg Lifts 3x10 each Rest 30 sec. 3x10 each

6 EZ Bar Incline Skull Crushers 3x10 3x10

Cool Down

Perform deep diaphragmatic breathing (breathing into your belly, not your chest). The pace of this breathing should have a longer exh
exhale and repeat this for at least 3-5 rounds or upwards of 3-5 minutes. This helps your body get ba

Day 4 Ruck

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 5 Notes Week 6

Ruck: 45 lbs. dry Ruck: 45 lbs. dry

Total Distance: 2 miles Total Time: 45 min

1 Ruck
 The goal of this session is to just
Goal is to teach yourself to WALK
Ruck get used to carrying load over
1 (not run) faster under load. This
time. There is no specified
should be achieved by learning to
distance for this session. Continu
turn your feet over faster and take
to focus on finding a good stride
shorter, quicker steps, not
length and only increasing cadenc
lengthening your stride.
to speed up.

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea

Day 5 Run

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 5 Notes Week 6

Easy Run Easy Run

Total Distance: 2 miles Total Distance: 2 miles
1 Easy Run Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea

Day 5 Lift

Warm Up #1 - Thermal & Traction Warm Up #2 - Dynamic Mobility

Start with 3-5 min of walking, biking, or rowing to begin elevating your heart 2 Rounds of the following:
rate. Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
2 Rounds of the following: Hip/Hamstring Rocker x5 each, x3 eac
a) Hanging Knee Raises x6 World's Greatest Rotations x5 each, x3 e
b) Crunches x15 Side Lunge Reaches x5 each, x3 each
c) Supermans x10 Squat to Toe Touch x5, x3
d) Planks x15 sec Figure 4 x5 each, x3 each

# Exercise Week 5 Notes Week 6

1 min rest between

1a. Sit Up Med Ball Throw 3x2 sets. (Use large med 3x3
ball)

Slam over the up

1b. Split Stance Med Ball Slams 3x3 each knee. 3x3 each

Perform 2-3 warm up

Trap Bar Deadlift (2-4 min sets prior to
2a.
rest between sets) 5x5 completing 5 working 5x4
sets at RPE 6, 7, and 8,
8, 8.

Perform within 1 min

of finishing a set of
2b. Box Jumps 4x3 deadlifts. Be 4x3
explosive!

4x20 5x20
3a. Heavy Sled Push yards yards

Leg Extended Single Leg Place weight across

3b. Glute Bridge (Knee should be 3x15 sec hips as you are able
4x20 sec
slightly bent) each leg to. each leg
 Elevate feet to make
4 Inverted Row 3x8-10 harder, bring feet 4x8-10
closer to make easier.

1 min rest between

5 Push Ups 3x AMRAP sets. AMRAP = As
Many Reps As 3x AMRAP
Possible

6 Copenhagen Plank Hold 3x20 sec 3x25 sec

each each

Cool Down

Perform deep diaphragmatic breathing (breathing into your belly, not your chest). The pace of this breathing should have a longer exh
exhale and repeat this for at least 3-5 rounds or upwards of 3-5 minutes. This helps your body get ba

Day 6 Run

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 5 Notes Week 6

Long Run Long Run

Total Distance: 6 miles Total Distance: 6.5 miles
1 Long Run Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea
Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea
 Notes Week 7 Notes Week 8 Notes

Fartlek Intervals Intervals

Total Distance: 2.5 miles Total Distance: 3 miles Total Distance: 2 miles
x400 meters (0.25 miles) at Zone First 0.5 miles at Zone 2 pace First 0.5 miles at Zone 2 pace.
2 pace 1x400 meters 1 mile pace
4x400 meters (0.25 miles) at 2
5x400 meters (0.25 miles) at 2 4x800 meters 10K pace mile pace
mile pace 1x400 meters 1 mile pace
Finish 0.5 miles at Zone 2 pace
Rest 2 min between intervals
A fartlek is a continuous run that
alternates between different 1 mile pace is faster than average
paces. In this session, you will 1 min rest between intervals.
2 mile pace
alternate from Zone 2 pace for
25 miles to 2 mile pace and back
with no rest between intervals. 10K pace is a pace you feel you
could hold for a 1 hour run.

this afternoon! Focus on eating enough calories and make sure you are getting in plenty of
rbs from quality sources.

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.

Warm Up #2 - Dynamic Mobility

2 Rounds of the following:
 Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
Hip/Hamstring Rocker x5 each, x3 each
orld's Greatest Rotations x5 each, x3 each
Side Lunge Reaches x5 each, x3 each
Squat to Toe Touch x5, x3
Figure 4 x5 each, x3 each

Notes Week 7 Notes Week 8 Notes

3x3 each 3x3 each

Increase Box height Increase Box height Increase Box height

as you feel as you feel as you feel
comfortable (Highest 3x5 comfortable (Highest 3x5 comfortable (Highest
at 24 inches) at 24 inches) at 24 inches)

Perform 2-3 warm up Perform 2-3 warm up Perform 2-3 warm up

sets prior to sets prior to sets prior to
completing 5 working 6x3 completing 5 working 6x3 completing 5 working
sets at RPE 6, 7, 8, 8, sets at RPE 6, 7, 8, 8, sets at RPE 6, 7, 8, 8,
8. 8, 8. 8, 8.

Only perform these Only perform these Only perform these

after each of you after each of you after each of you
squat WARM UP sets. x6 each squat WARM UP sets. x6 each squat WARM UP sets.
Stop once you start Stop once you start Stop once you start
working sets. working sets. working sets.

2 min rest between 2 min rest between 2 min rest between

sets. 4x6 each sets 4x6 each sets.

RPE 8 all sets. Use

RPE 8 all sets. Add RPE 8 all sets. Add
band or machine
weight or use 4x6 weight or use 4x6 assisted to hit 6 reps
assistance if needed. assistance if needed.
each set.
 Increase weight. 3x8 each Increase can.
weight if you
3x6 each Increase weight.

4x50 yds Increase weight if and 4x75 each Maintain or drop

Increase weight if and
weight from last
when you are able to. each side when you are able to. week if needed.

Use 5-10 lbs. 3x8 Use 5-10 lbs. 3x8 Use 5-10 lbs.

3x12-15 3x12-15

Cool Down

his breathing should have a longer exhale than inhale. An example of this could be 5 second inhale, 2 second hold, and 7 second
5 minutes. This helps your body get back to a relaxed state to jump start the recovery process.

Notes Week 7 Notes Week 8 Notes

Easy Run Easy Run Easy Run

Total Distance: 4 miles Total Distance: 4 miles Total Distance: 2 miles
Should be performed at a nose Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2). (Zone 2).

Mobility
nkle CARs x10 each way each foot
Ankle Dorsiflexion x10 each side with 5 sec hold
Couch Stretch x60 sec each leg
leg (10 sec push into ground, 10 second pulling chest to knee)
90/90 Leg Lifts x10 each leg
Lying T-Spine Rotations x10 each side
Handcuff with Rotation 2x6
Wall Slides 2x10

Warm Up #2 - Dynamic Mobility

2 Rounds of the following:
Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
Hip/Hamstring Rocker x5 each, x3 each
orld's Greatest Rotations x5 each, x3 each
Side Lunge Reaches x5 each, x3 each
Squat to Toe Touch x5, x3
Figure 4 x5 each, x3 each

Notes Week 7 Notes Week 8 Notes

Goal is to move the Goal is to move the Goal is to move the

weight as fast as you 4x5 each weight as fast as you 4x5 each weight as fast as you
can. can. can.

3 sec eccentric. 2 3 sec eccentric. 2 3 sec eccentric. 2

warm up sets prior to warm up sets prior to warm up sets prior to
4 working sets at RPE 5x5 5 working sets at RPE 5x5 5 working sets at RPE
6, 7, 8, 8. 6, 7, 8, 8, 8. 6, 7, 8, 8, 8.

Palms up. 3x12 Palms up. 3x12 Palms up.

RPE 6, 7, 8, 8, 8. 2 min RPE 6, 7, 8, 8, 8. 2 min RPE 6, 7, 8, 8, 8. 2 min

rest between sets. 5x5 rest between sets. 5x5 rest between sets.
 1-2 min rest between 1-2 min rest between
sets. Increase weight 3x8 each sets. Increase weight 3x6 each 1-2 min rest
sets.
between
if possible. if possible.

Hold DB in one hand, Hold DB in one hand, Hold DB in one hand,

use other for support. 3x15 each use other for support. 3x15 each use other for support.

3x5 each 3x5 each

Rest 30 sec. 3x10 each Rest 30 sec. 3x10 each Rest 30 sec.

3x10 3x10

Cool Down

his breathing should have a longer exhale than inhale. An example of this could be 5 second inhale, 2 second hold, and 7 second
5 minutes. This helps your body get back to a relaxed state to jump start the recovery process.

Notes Week 7 Notes Week 8 Notes

Ruck: 45 lbs. dry Ruck: 45 lbs. dry Ruck: 30 lbs. dry

Total Time: 45 min Total Distance: 4 miles Total Time: 75 min
The goal of this session is to just The goal of this session is to just
Goal is to teach yourself to WALK
get used to carrying load over get used to carrying load over
(not run) faster under load. This
time. There is no specified time. There is no specified
should be achieved by learning to
stance for this session. Continue distance for this session. Continue
turn your feet over faster and take
o focus on finding a good stride to focus on finding a good stride
shorter, quicker steps, not
ngth and only increasing cadence length and only increasing cadence
lengthening your stride.
to speed up. to speed up.

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.

Notes Week 7 Notes Week 8 Notes

Easy Run Easy Run No Run

Total Distance: 2 miles Total Distance: 2 miles Total Distance: 0 miles
Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.

Warm Up #2 - Dynamic Mobility

 2 Rounds of the following:
Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
Hip/Hamstring Rocker x5 each, x3 each
orld's Greatest Rotations x5 each, x3 each
Side Lunge Reaches x5 each, x3 each
Squat to Toe Touch x5, x3
Figure 4 x5 each, x3 each

Notes Week 7 Notes Week 8 Notes

1 min rest between 1 min rest between 1 min rest between

sets. 3x3 sets. 3x3 sets.

Slam over the up Slam over the up Slam over the up

knee. 3x3 each knee. 3x3 each knee.

Perform 2-3 warm up Perform 2-3 warm up Perform 2-3 warm up

sets prior to sets prior to sets prior to
completing 5 working 5x3 completing 5 working 5x3 completing 5 working
sets at RPE 6, 7, 8, 8, sets at RPE 6, 7, 8, 8, sets at RPE 6, 7, 8, 8,
8. 8. 8.

Perform within 1 min Perform within 1 min Perform within 1 min

of finishing a set of of finishing a set of of finishing a set of
deadlifts. Be 4x3 deadlifts. Be 4x3 deadlifts. Be
explosive! explosive! explosive!

6x20 7x20
yards yards

Place weight across 4x25 sec Place weight across 4x30 sec Place weight across
hips as you are able hips as you are able hips as you are able
to. each leg to. each leg to.
 Elevate feet to make Elevate feet to make Elevate feet to make
harder, bring feet 4x8-10 harder, bring feet 4x8-10 harder, bring feet
closer to make easier closer to make easier closer to make easier

2 min Only one set. Record

45 sec rest between
sets. 3x AMRAP 30 sec rest between
sets. AMRAP # of push ups
test performed in 2 min.

3x30 sec 3x15 sec

each each

Cool Down

his breathing should have a longer exhale than inhale. An example of this could be 5 second inhale, 2 second hold, and 7 second
5 minutes. This helps your body get back to a relaxed state to jump start the recovery process.

Notes Week 7 Notes Week 8 Notes

Long Run Long Run Long Run

Total Distance: 6.5 miles Total Distance: 7 miles Total Distance: 6 miles
Should be performed at a nose Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2). (Zone 2).

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.
ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.
 Day 1 Run

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 9 Notes Week 10

Intervals Tempo Run

Total Distance: 3 miles Total Distance: 3 miles
First 0.5 miles at Zone 2 pace First 0.5 miles at Zone 2 pace
4x800 meters at 2 mile pace Next 2.5 miles performed at
Finish 0.5 miles at Zone 2 pace tempo run pace.

1 Speed Run 2 min rest between intervals Tempo run pace is "comfortably
hard." It is a pace that is about 30
sec-1 min/mile slower than 2 mil
pace.

Make sure you have proper nutrition between this run and your lift this afternoon! Focus on ea
carbs from quality sources.

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea

Day 1 Lift

Warm Up #1 - Thermal & Traction Warm Up #2 - Dynamic Mobility

Start with 3-5 min of walking, biking, or rowing to begin elevating your heart 2 Rounds of the following:
rate.
Start with 3-5 min of walking, biking, or rowing to begin elevating your heart
rate. Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
2 Rounds of the following: Hip/Hamstring Rocker x5 each, x3 eac
a) Hanging Knee Raises x6 World's Greatest Rotations x5 each, x3 e
b) Crunches x15 Side Lunge Reaches x5 each, x3 each
c) Supermans x10 Squat to Toe Touch x5, x3
d) Planks x15 sec Figure 4 x5 each, x3 each

# Exercise Week 9 Notes Week 10

Attach a band to a pull

up bar and allow it to
1a. Banded Pogos 3x10 assist you in jumping 3x10
higher in the pogo
exercise.

Drop from a 12-16

inch box. Jump to a
higher box. Spend as
1b. Depth Jump 3x3 little time on the 3x4
ground as possible,
explode up!

Perform 2-3 warm up

sets prior to
2a. Front Squat 8x3 completing 8 working 10x3
sets at RPE 7. Rest 45
seconds between sets.

Only perform these

x20 sec after each of your x20 sec
2b. Side Plank each
squat WARM UP sets.
each
Stop once you start
working sets.

1 min rest between

3 Single Leg RDL 4x6 each sets. 4x6 each
 RPE 8 all sets. Use
Chin Ups (1-2 min rest after band or machine
4a.
completing both exercises) 3x8 assisted to hit 10 reps 4x6
each set.

1/2 Kneeling Single Arm Choose a weight that

4b.
Landmine Press or DB Press 3x10 each puts you about RPE 7- 3x8 each
8 for each set.

Pick a weight that

5
Single Arm Front Rack or 4x30 yds challenges you but 4x30 yds
Overhead KB Carry each side you can still stand up each side
tall.

6 Bent Over Reverse Flies 3x12 RPE 9 3x15

Banded Lateral Monster 3x12-15 3x12-15

7 Walk or Machine Hip
Abduction each each

Cool Down

Perform deep diaphragmatic breathing (breathing into your belly, not your chest). The pace of this breathing should have a longer exh
exhale and repeat this for at least 3-5 rounds or upwards of 3-5 minutes. This helps your body get ba

Day 2 Run & Mobility

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 9 Notes Week 10

 Easy Run Easy Run
Total Distance: 4 miles Total Distance: 3 miles
1 Easy Run Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Mobility
Ankle CARs x10 each way each foot
Kneeling Active Ankle Dorsiflexion x10 each side with
Couch Stretch x60 sec each leg
90/90 PAILs and RAILs x5 each leg (10 sec push into ground, 10 seco
90/90 Leg Lifts x10 each leg
Side-Lying T-Spine Rotations x10 each side
Handcuff with Rotation 2x6
Wall Slides 2x10

Day 3 Lift

Warm Up #1 - Thermal & Traction Warm Up #2 - Dynamic Mobility

Start with 3-5 min of walking, biking, or rowing to begin elevating your heart 2 Rounds of the following:
rate. Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
2 Rounds of the following: Hip/Hamstring Rocker x5 each, x3 eac
a) Bodyweight Russian Twist x15 World's Greatest Rotations x5 each, x3 e
b) Crunches x15 Side Lunge Reaches x5 each, x3 each
c) Supermans x10 Squat to Toe Touch x5, x3
d) Plank Shoulder Taps x10 Figure 4 x5 each, x3 each

# Exercise Week 9 Notes Week 10

Explosive/Clap Push Ups (Try

30 sec rest between
1 to leave the floor on each 8x3 sets. 9x3
rep)

2-3 warm up sets,

2a. Barbell Overhead Press 4x8 then 4 working sets at 4x10
RPE 7-8.

2b. Band Face Pulls 3x12 3x12

3
Bent Over Single Arm Row 3x10 each 1 min rest between
4x10 each
(Unsupported) sets.

Goblet/Front Rack Rear Foot

4
Elevated Split Squat 3x8 each 1-2 min rest
sets.
between
4x8 each

5a. Leg Tuck 3x8 4x6

5b. High Plank Shoulder Taps 3x10 each Rest 30 sec. 3x10 each

1 min rest between

6 Cable Tricep Pushdown 3x20 sets. 3x20

Cool Down

Perform deep diaphragmatic breathing (breathing into your belly, not your chest). The pace of this breathing should have a longer exh
exhale and repeat this for at least 3-5 rounds or upwards of 3-5 minutes. This helps your body get ba

Day 4 Ruck

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 9 Notes Week 10

Ruck: 45 lbs. dry Ruck: 55 lbs. dry

Total Distance: 6 miles Total Time: 2 hours

1 Ruck
 The goal of this session is to just
Goal is to teach yourself to WALK
Ruck get used to carrying load over
1 (not run) faster under load. This
time. There is no specified
should be achieved by learning to
distance for this session. Continu
turn your feet over faster and take
to focus on finding a good stride
shorter, quicker steps, not
length and only increasing cadenc
lengthening your stride.
to speed up.

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea

Day 5 Run

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 9 Notes Week 10

Easy Run Easy Run

Total Distance: 3 miles Total Distance: 2 miles
1 Easy Run Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea

Day 5 Lift

Warm Up #1 - Thermal & Traction Warm Up #2 - Dynamic Mobility

Start with 3-5 min of walking, biking, or rowing to begin elevating your heart 2 Rounds of the following:
rate. Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
2 Rounds of the following: Hip/Hamstring Rocker x5 each, x3 eac
a) Hanging Knee Raises x6 World's Greatest Rotations x5 each, x3 e
b) Crunches x15 Side Lunge Reaches x5 each, x3 each
c) Supermans x10 Squat to Toe Touch x5, x3
d) Planks x15 sec Figure 4 x5 each, x3 each

# Exercise Week 9 Notes Week 10

1a. Box Jumps 3x3 3x4

1b. Med Ball Rotational Slams 3x3 each 3x3 each

Perform 2-3 warm up

Trap Bar Deadlift (2-4 min sets prior to
2
rest between sets) 8x3 completing 8 working 10x3
sets at RPE 7. Rest 45
seconds between sets.

4x50 3x75
3 Backwards Sled Drags yards yards

Reverse Hyper or GHD Back

4
Extension 3x10 4x10

Use assistance or
5 Pull Ups 3x8-10 weight to keep in the 4x8-10
rep range.
 3x1 min 1 min rest between 3x1 min
6 Push Ups AMRAP sets. AMRAP

7 Copenhagen Plank Hold 3x30 sec 3x30 sec

each each

Cool Down

Perform deep diaphragmatic breathing (breathing into your belly, not your chest). The pace of this breathing should have a longer exh
exhale and repeat this for at least 3-5 rounds or upwards of 3-5 minutes. This helps your body get ba

Day 6 Run

Warm Up
Hamstring Scoops x10 each leg
Quad Pulls x10 each leg
Knee Hugs x10 each leg
Walking Figure 4 Stretch x10 each leg
Pogo Hops x15 yards
Butt Kicks x15 yards
High Knees x15 yards
A-Skip x15 yards
B-Skip x15 yards
Bounding/Strides 2x15 yards

# Exercise Week 9 Notes Week 10

Long Run Long Run

Total Distance: 7 miles Total Distance: 8 miles

1 Long Run
Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Cool Down

Foam roll and/or stretch out calves, quads, hamstrings, glutes, and hips. Some good stretches would be a downward dog calf stretch,
and pigeon stretch. Hold each for 30-60 sec ea
 Notes Week 11 Notes Week 12 Notes

Tempo Run Intervals Tempo Run

Total Distance: 3 miles Total Distance: 4 miles Total Distance: 4 miles
First 0.5 miles at Zone 2 pace First 0.5 miles at Zone 2 pace First 0.5 miles at Zone 2 pace.
Next 2.5 miles performed at 6x800 meters at 10K pace
tempo run pace. 4x400 meters (0.25 miles) at 2
Finish 0.5 miles at Zone 2 pace mile pace
Tempo run pace is "comfortably Finish 0.5 miles at Zone 2 pace
ard." It is a pace that is about 30 Rest 1 min between intervals
ec-1 min/mile slower than 2 mile
pace. 1 min rest between intervals.
10K pace is a pace you feel you
could hold for a 1 hour run.

this afternoon! Focus on eating enough calories and make sure you are getting in plenty of
rbs from quality sources.

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.

Warm Up #2 - Dynamic Mobility

2 Rounds of the following:
 Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
Hip/Hamstring Rocker x5 each, x3 each
orld's Greatest Rotations x5 each, x3 each
Side Lunge Reaches x5 each, x3 each
Squat to Toe Touch x5, x3
Figure 4 x5 each, x3 each

Notes Week 11 Notes Week 12 Notes

Attach a band to a Attach a band to a Attach a band to a

pull up bar and allow pull up bar and allow pull up bar and allow
it to assist you in 3x10 it to assist you in 3x10 it to assist you in
jumping higher in the jumping higher in the jumping higher in the
pogo exercise. pogo exercise. pogo exercise.

Drop from a 12-16 Drop from a 12-16 Drop from a 12-16

inch box. Jump to a inch box. Jump to a inch box. Jump to a
higher box. Spend as higher box. Spend as higher box. Spend as
little time on the 3x5 little time on the 3x3 little time on the
gound as possible, gound as possible, gound as possible,
explode up! explode up! explode up!

Perform 2-3 warm up Perform 2-3 warm up Perform 2-3 warm up

sets prior to sets prior to sets prior to
completing 10 completing 12 completing 6 working
working sets at RPE 7. 12x3 working sets at RPE 7. 6x3 sets at RPE 7. Rest 45
Rest 45 seconds Rest 45 seconds seconds between
between sets. between sets. sets.

Only perform these Only perform these Only perform these

after each of you x20 sec after each of you x20 sec after each of you
squat WARM UP sets. squat WARM UP sets. squat WARM UP sets.
Stop once you start each Stop once you start each Stop once you start
working sets. working sets. working sets.

1 min rest between 1 min rest between 2 min rest between

sets. 4x6 each sets 3x5 each sets.
 RPE 8 all sets. Use RPE 8 all sets. Use RPE 6 all sets. Use
band or machine band or machine band or machine
assisted to hit 10 reps 4x6 assisted to hit 10 reps 3x6 assisted to hit 8 reps
each set. each set. each set.

Increase weight. 3x8 each Increase can.

weight if you
3x5 each Maintain weight from
last week.

Increase weight if and 5x30 yds Increase weight if and 3x30 yds Maintain weight from
when you are able to. each side when you are able to. each side last week.

Same weight as last

RPE 9 3x15 RPE 9 3x8 week.

3x12-15
each 3x10 each

Cool Down

his breathing should have a longer exhale than inhale. An example of this could be 5 second inhale, 2 second hold, and 7 second
5 minutes. This helps your body get back to a relaxed state to jump start the recovery process.

Notes Week 11 Notes Week 12 Notes

 Easy Run Easy Run Easy Run
Total Distance: 3 miles Total Distance: 2 miles Total Distance: 2 miles
Should be performed at a nose Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2). (Zone 2).

Mobility
nkle CARs x10 each way each foot
Ankle Dorsiflexion x10 each side with 5 sec hold
Couch Stretch x60 sec each leg
leg (10 sec push into ground, 10 second pulling chest to knee)
90/90 Leg Lifts x10 each leg
Lying T-Spine Rotations x10 each side
Handcuff with Rotation 2x6
Wall Slides 2x10

Warm Up #2 - Dynamic Mobility

2 Rounds of the following:
Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
Hip/Hamstring Rocker x5 each, x3 each
orld's Greatest Rotations x5 each, x3 each
Side Lunge Reaches x5 each, x3 each
Squat to Toe Touch x5, x3
Figure 4 x5 each, x3 each

Notes Week 11 Notes Week 12 Notes

30 sec rest between 30 sec rest between 30 sec rest between

sets. 10x3 sets. 5x3 sets.

2-3 warm up sets, 2-3 warm up sets, 2-3 warm up sets,

then 4 working sets at 4x12 then 4 working sets at 3x8 then 3 working sets at
RPE 7-8. RPE 8. RPE 7.

3x12 3x12
 1 min rest between
sets. 4x12 each 1 min rest between
sets. 3x8 each 1 min rest between
sets.

1-2 min rest between 1-2 min rest between

sets. Increase weight 4x8 each sets. Increase weight 3x6 each 1-2 min rest
sets.
between
if possible. if possible.

4x8 3x6

Rest 30 sec. 3x10 each Rest 30 sec. 3x10 each Rest 30 sec.

1 min rest between 1 min rest between 1 min rest between

sets. 3x20 sets. 3x10 sets.

Cool Down

his breathing should have a longer exhale than inhale. An example of this could be 5 second inhale, 2 second hold, and 7 second
5 minutes. This helps your body get back to a relaxed state to jump start the recovery process.

Notes Week 11 Notes Week 12 Notes

Ruck: 55 lbs. dry Ruck: 55 lbs. dry Ruck: 25 lbs. dry

Total Time: 2 hours Total Distance: 6 miles Total Time: 45 min
The goal of this session is to just The goal of this session is to just
Goal is to teach yourself to WALK
get used to carrying load over get used to carrying load over
(not run) faster under load. This
time. There is no specified time. There is no specified
should be achieved by learning to
stance for this session. Continue distance for this session. Continue
turn your feet over faster and take
o focus on finding a good stride to focus on finding a good stride
shorter, quicker steps, not
ngth and only increasing cadence length and only increasing cadence
lengthening your stride.
to speed up. to speed up.

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.

Notes Week 11 Notes Week 12 Notes

Easy Run Easy Run No Run

Total Distance: 2 miles Total Distance: 2 miles Total Distance: 0 miles
Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2).

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.

Warm Up #2 - Dynamic Mobility

 2 Rounds of the following:
Cat/Cow x5, x3
T-Spine Rotation x5 each, x3 each
Hip/Hamstring Rocker x5 each, x3 each
orld's Greatest Rotations x5 each, x3 each
Side Lunge Reaches x5 each, x3 each
Squat to Toe Touch x5, x3
Figure 4 x5 each, x3 each

Notes Week 11 Notes Week 12 Notes

3x5 3x5

3x3 each 3x3 each

Perform 2-3 warm up Perform 2-3 warm up Perform 2-3 warm up

sets prior to sets prior to sets prior to
completing 10 completing 12 completing 6 working
working sets at RPE 7. 12x3 working sets at RPE 7. 6x3 sets at RPE 7. Rest 45
Rest 45 seconds Rest 45 seconds seconds between
between sets. between sets. sets.

2x100 3x50
yards yards

4x12 3x8

Use assistance or Use assistance or Use assistance or

weight to keep in the 4x8-10 weight to keep in the 3x6 weight to keep in the
rep range. rep range. rep range.
 3x1 min 2 min Only one set. Record
45 sec rest between 30 sec rest between
AMRAP # of push ups
sets. AMRAP sets.
test performed in 2 min.

3x30 sec 3x15 sec

each each

Cool Down

his breathing should have a longer exhale than inhale. An example of this could be 5 second inhale, 2 second hold, and 7 second
5 minutes. This helps your body get back to a relaxed state to jump start the recovery process.

Notes Week 11 Notes Week 12 Notes

Long Run Long Run Long Run

Total Distance: 8 miles Total Distance: 8 miles Total Distance: 4 miles (Only
1-2 if about to leave)
Should be performed at a nose Should be performed at a nose Should be performed at a nose
breathing/conversational pace breathing/conversational pace breathing/conversational pace
(Zone 2). (Zone 2). (Zone 2).

Cool Down

ould be a downward dog calf stretch, side-lying quad stretch or couch stretch, elephant walk or towel/banded hamstring stretch,
on stretch. Hold each for 30-60 sec each.