ADAM KLINK
DANE SMITH
RICK BURROUGHS
RUN FAST,
SQUAT HEAVY
10 WEEK TRAINING GUIDE TO
BECOMING FASTER AND STRONGER
4:56500#
Adam Klink
Crossfit Krypton, Head Coach
In order to do this, I had to do two very different
types of training, balancing the strength component of
the squat and the endurance component of the run.
Each week, I ran three times and squatted twice. You
will notice that the volume in this training is nothing out
of the ordinary. The most important thing to remember
in what I did is the insensity at which I trained. Every
single time I ran, it was all I had. No matter what the
weight on the bar, I tried to stand it up as fast as I possibly could.
I HAD A GOAL
TO RUN A
SUB 5:00 MILE
& HIT A 500LB
BACK SQUAT IN
THE SAME DAY.
Growing up I was a multi-sport athlete and went off
to play collegiate soccer. Since then I have been training
and competing in crossfit at a high level for the past 8
years. I was looking for a new goal in my fitness and
rembered Dave Castro’s Challenge in his book that he
released in 2017. On my initial test day, I ran a 5:46 mile
and hit a 485lb back squat in the same hour.
My hope is that you will use this training program to set a goal for yourself. Set a realistic goal - a
goal you can see yourself achieving within a 2-3 month
period. Commit to the program, do as many of the running and squatting days as possible, and you will see
improvement in both of these areas of fitness.
-Adam Klink
If you haven’t been running
consistently, follow these two weeks
of training below.
Take two weeks beforehand to build up your running.
Week 1: start with three days of 12 to 15 minutes of
easy running (conversation pace).
Week 2: complete three days of 15 to 20 minutes of
easy running.
This should help prevent some annoying injuries
(such as shin splints) when you start the program.
PHOTOS BY GLEN JONES
THE PROGRAM
STANDARD WARM-UP
1
WEEK 1
2
WEEK 2
3
WEEK 3
4
WEEK 4
5
WEEK 5
7
WEEK 6
8
WEEK 7
9
WEEK 8
11
WEEK 9
12
WEEK 10
14
RUN FAST,
SQUAT HEAVY
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
-1-
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-
MONDAY
Week 2
Running – road intervals
• 5 Minute warm up
• Stretch
• Workout:
• 3 sets:
• 5 minutes tempo run
• 2 minute rest
*The goal here would be to run the 5
minutes tempo at your 5k pace or faster (5k pace should be roughly 30 secs
slower per mile than your mile pace).
You can even see if you can get a touch
faster each of the 3 sets.
TUESDAY
Back squat
• 5 x 5 @ 60-70% of 1RM
WEDNESDAY
Running – long run
• 20 Minute Run – Just hold a comfortable steady pace. Just getting
time on our feet here.
• 4 x 80m strides EMOM
THURSDAY
Back squat
• 5 Reps @ 60 • 5 Reps @ 70% • 3 Reps @ 75%
• 2 Reps @ 80% • 1 Rep @ 85%
FRIDAY
Running - track workout
• Standard warm-up
• Workout in this order:
• 800m @ mile pace
• jog 200m
• 200m hard run (faster than mile pace)
• Rest 2:30
• 600m @ mile pace or just below
• Jog 200m
• 200m hard
• rest 2:30
• 400m @ faster than mile pace
• Jog 200m
• 200m hard
• Standard cool down
-3-
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.
-5-
Week 4
(continued)
FRIDAY
Running - track workout
• Standard warm-up
• Workout:
• 400m run
• 2 minutes rest
• 400m run
• 2 minute rest
• 200m run
• 1 minute rest
• 200m run
• 1 minute rest
• 400m run
• 2 minute rest
• 400m run
• Standard cool down.
• 400’s and 200’s should be faster than mile pace ideally. Lookout for the 3rd
400…that should be the hardest one only having a 1 minute rest.
-6-
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 7
MONDAY
Running – road intervals
• 5 minute warm up and stretch
• Workout (2 rounds of the following):
• 3 minute tempo run
• Rest 1:30
• 3 minute tempo run
• Rest 1:30 • 1:30 tempo run
• Rest 1:00
• 1:30 tempo run
• Rest 3:00
*The 3 min tempos should start at 5k pace and the 1:30 tempos should
start at mile pace. Try to get faster on the 2nd round!
TUESDAY
Back squat
• 5 Reps @ 65%
• 5 Reps @ 70%
• 5 Reps @ 75%
• 5 Reps @ 85%
WEDNESDAY
Running – long run:
• 25 minute run
• 4 x 80m strides EMOM
*Adding 5 minutes today
-9-
Week 7
(continued)
THURSDAY
Back squat
• 1 Rep @ 95%
• 2 x 2 Reps @ 85%
• 2 x 3 Reps @ 75%
FRIDAY
Running - track workout
• Standard warm-up
• Workout:
• 1 x 1000m run at mile pace
• Rest 4 min
• 1 x 600m run at mile pace
• Rest 3 min
• 1 x 300m run – faster than mile pace
• Rest 4 min
• 4 x 150 pickups every 3 min
• Standard cool-down
- 10 -
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
- 11 -
Week 9
MONDAY
Running – road intervals
• 5 minute warm up and stretch
• Workout (5 rounds of the following):
• 1 minute tempo run
• 2 minutes easy
• 30 seconds tempo (faster) • 2 minutes easy
*These should be fast!
TUESDAY
Back squat
• 5 Reps @ 60%
• 5 Reps @ 70%
• 4 Reps @ 80%
• 4 Reps @ 85%
WEDNESDAY
Running – long run:
• 20 minutes easy
• 4 x 80m strides EMOM
- 12 -
Week 9
(continued)
THURSDAY
Back squat
• 4 x 3 @ 85%
FRIDAY
Running - track workout
• Standard warm-up
• Workout:
• 600m run
• Rest 2:30
• 500m run
• Rest 2:00
• 400m run
• Rest 1:30
• 300m run
• Rest 1:00
• 200m run
• Standard cool-down
*Start at goal mile pace for the 600m run. Gradually increase your pace
each interval if you can!
- 13 -
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
- 14 -
IF YOU’RE LOOKING FOR
ADDITIONAL TRAINING
PROGRAMS, CHECK OUT:
CONNECT WITH ME ON SOCIAL BELOW
ALSO, CHECK OUT BPN’S FULL LINE OF SUPPLEMENTS.