6-WEEK RUNNING GUIDE
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ELITE
OPERATOR
6-WEEK
RUNNING
GUIDE
Hey Brother,
Welcome to your Hard to Kill Fitness 6-Week Running Guide. Are
you ready to smash your current run time? Over the next 50 days
we will be focusing on helping you take 30-60+ secs off your
current mile run.
This routine will work on improving your aerobic and anaerobic
endurance, so you can perform better at any distance. Specifically
we are focusing on improving those 1/ 1.5 / 2 Mile times.
I have laid out your schedule over the following pages with specific
directions and application so please be sure to read over this
carefully before beginning.
Don’t think this is your easy way out! There is no magic pill and
this routine will take some hard work, discipline and consistency,
but if you stick it out, by the end of the 6-weeks I can guarantee
you will be proud of your results.
Stick to it, train hard and blow your previous personal best out of
the water.
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6-WEEK RUNNING GUIDE
In this plan, you will be running 6- days per week with your sessions ranging
from 20 – 75 minutes. Each days workout will vary from Striders, Recovery
runs, Tempo runs and Sprints. These are set out in a progressive manner to
build you up over time and get your body used to the running volume week to
week.
Ideally your sessions will be performed on a variety of different surfaces. The
Striders, Sprints and Tempo Runs are best performed on a grass or turf track, so
you can judge the distances correctly. For the Recovery Runs, the options are far
greater. Hit the road, the beach, the trails or even hills.
If you have no other choices, yes you can use the treadmill. The reason I don’t
recommend the treadmill as a first choice is the Mechanics of running on a
treadmill. When you run on a regular surface you are striking the ground with
your feet and pushing forward.
When sprinting, an image you can think of is you’re clawing the ground with
your feet. By using a treadmill, the machine itself is pushing your feet backwards
and all you need to do is lift your foot and bring it forward. You can still make
improvements using a treadmill, but you have to realize you are working
different muscles.
Before you begin we need to set a baseline. You will test yourself over either 1.5
Miles or 2 Miles depending on your needs.
Make sure your testing day is when you’re reasonably fresh and not right after a
heavy leg workout. Perform the distance you choose just remember this is the
distance you will perform for your final testing day.
Distance: _____
Time: _____
Date: _____
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6-WEEK RUNNING GUIDE
Throughout this guide we will be using a variety of running styles and tempos
to help you achieve those ultimate results. I have detailed each below so when
you come to it in your schedule you will know exactly what is required of you.
Please read over each carefully as proper application of this plan is what will
get you those optimal results.
We are focusing completely on form with this technique. We want correct form
throughout while you think of turning over your legs faster and increasing the
length of your stride.
Similar in a way to sprints, except for Striders, the focus will be less on speed
and more on form and technique (You will be aiming to be upright and
working at a fast yet controlled pace the entire time).
We will perform them throughout this plan as
a 100m on/100m off tempo.
To perform each strider, we will ease into it
increasing speed until you come to your top
speed, then just before the 100m finishes you
will want to slow down to a controlled walk
instead of a halting stop.
* see example
Striders are an important part of your training
because you really work on keeping good
form at high speeds, helping your overall
performance.
if you decide to work on 20 seconds
per 100m. The first 5 seconds will
be easing into the speed, the next
10 seconds you will be at top speed
and increasing your stride length,
the final 5 seconds you will be
easing off slowly eventually coming
to a walk.
Tempo runs are designed to be ran at a pace that isn’t quite race / testing pace
but just below it. They are important to your training for a variety of reasons
the main benefits being to;
Build mental toughness: You will get used to the pain and be able to push
yourself even harder.
Increase your lactate threshold: Without getting too much into the science,
often you have to slow or stop as your muscles have built up lactic acid. Your
lactate threshold is the point in which your body can clear the lactic acid from
your muscles as fast as it builds.
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6-WEEK RUNNING GUIDE
These are used to recover from previous heavy sessions while building up your leg
strength and durability for greater volume. Recovery runs should be performed at a
pace where you can still maintain a conversation with someone. You want to be able
to focus on your breathing and form without straining greatly.
Even though these sessions are far greater distances than you will be tested at, they
are still an important part of your training. They will greatly improve your overall
fitness and transfer over to your performance in the shorter distances.
One final point on recovery runs is don’t be too proud to run very slowly if you need
to. Even the most elite runners will have times when they are fatigued from previous
sessions and will perform these runs at a snail pace.
These are self-explanatory but the main thing I want you to focus on is pacing
yourself during the sprints. Use your energy wisely so you aim to not lose speed
before you finish the required sets. Also make sure you allow yourself sufficient
recovery time between sprints by jogging very slowly.
Other than your recovery runs, all
sessions will begin with a ½ to 1-mile
warm-up jog. This is at a light pace
and is aimed to have you building up
a light sweat and get your blood
flowing.
The warm-up should be followed with
a Dynamic stretch routine to make
sure your muscles are ready to go as
well as prevent injury. ** See example
of a dynamic warmup to the right>>
Each session will also end with a light
1/2—1 Mile jog. This will be your
cooldown and is used to help your
body ease back into lighter activity.
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ELITE
OPERATOR
6-WEEK
RUNNING
GUIDE
When you see a run
performed at 60-70%,
this percentage is based
on your perceived effort
and not off your max run
time.
MONDAY
1 Mile Striders
100m on / 100m off
Warm-up: 1/2Mile Jog
Cooldown: 1Mile Jog
TUESDAY
3 Mile run at 60-70%
WEDNESDAY
1.5 Mile tempo run at 80% pace
Warm-up: 1/2 Mile Jog
Cooldown: 1/2 Mile Jog
THURSDAY
4 Mile run at 60-70%
FRIDAY
8x 200m sprints with 200m jogging in-between
Warm-up: 1/2 Mile Jog
Cooldown: 1 Mile Jog
SATURDAY
6 Mile run at 60-70%
SUNDAY
Rest/ day off
1.25 Mile Striders – 100m on / 100m off
Warm-up: 1/2Mile Jog
Cooldown: 1Mile Jog
MONDAY
3.5 Mile run at 60-70%
TUESDAY
1.5 Mile tempo run at 85% pace
Warm-up: 1/2 Mile Jog
Cooldown: 1/2 Mile Jog
WEDNESDAY
4.5 Mile run at 60-70%
THURSDAY
2x 400m sprints with 400m jogging in-between
6 x 200m sprints with 200m jogging in between
Warm-up: 1/2 Mile Jog
Cooldown: 1 Mile Jog
FRIDAY
6.5 Mile run at 60-70%
SATURDAY
Rest/ day off
SUNDAY
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6-WEEK RUNNING GUIDE
MONDAY
1.5 Mile Striders – 100m on / 100m off
Warm-up: 1/2Mile Jog
Cooldown: 1Mile Jog
TUESDAY
4 Mile run at 60-70%
WEDNESDAY
1.5 Mile tempo run at 90% pace
Warm-up: 1/2 Mile Jog
Cooldown: 1/2 Mile Jog
THURSDAY
5 Mile run at 60-70%
FRIDAY
4x 400m sprints with 400m jogging in-between
4x 200m sprints with 200m jogging in-between
Warm-up: 1/2 Mile Jog
Cooldown: 1 Mile Jog
SATURDAY
7 Mile run at 60-70%
SUNDAY
Rest/day off
1.75 Mile Striders – 100m on / 100m off
Warm-up: 1/2Mile Jog
Cooldown: 1Mile Jog
MONDAY
4.5 Mile run at 60-70%
TUESDAY
1.5 Mile tempo run at 95% pace
Warm-up: 1/2 Mile Jog
Cooldown: 1/2 Mile Jog
WEDNESDAY
5.5 Mile run at 60-70%
THURSDAY
5x 400m sprints with 400m jogging in-between
4x 200m sprints with 200m jogging in-between
Warm-up: 1/2 Mile Jog
Cooldown: 1 Mile Jog
FRIDAY
7.5 Mile run at 60-70%
SATURDAY
Rest/ day off
SUNDAY
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6-WEEK RUNNING GUIDE
MONDAY
2 Mile Striders – 100m on / 100m off
Warm-up: 1/2Mile Jog
Cooldown: 1Mile Jog
TUESDAY
5 Mile run at 60-70%
WEDNESDAY
1.5 Mile tempo run at 100% pace
Warm-up: 1/2 Mile Jog
Cooldown: 1/2 Mile Jog
THURSDAY
6 Mile run at 60-70%
FRIDAY
6x 400m sprints with 400m jogging in-between
4x 200m sprints with 200m jogging in-between
Warm-up: 1/2 Mile run
Cooldown: 1 Mile walk
SATURDAY
8 Mile run at 60-70%
SUNDAY
Rest/ day off
1 Mile Striders – 100m on / 100m off.
Warm-up: 1/2Mile run
Cooldown: 1Mile walk
MONDAY
4 Mile run at 60-70%
TUESDAY
1.5 Mile tempo run at 80% pace
Warm-up: 1/2 Mile run
Cooldown: 1/2 Mile walk
WEDNESDAY
5 Mile run at 60-70%
THURSDAY
2x 400m sprints with 400m jogging in-between.
4x 200m sprints with 200m jogging in between.
Warm-up: 1/2 Mile run
Cooldown: 1 Mile walk
FRIDAY
6 Mile run at 60-70%
SATURDAY
Rest/ day off
SUNDAY
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6-WEEK RUNNING GUIDE
Now that your 6-weeks are up it’s time to take our final tests and see those
results! In the lead up to this test we want to allow your body to recover but
we don’t want to completely stop training.
So for your seventh week of training, you will perform two very light runs.
This will get your body moving and keep you prepared for the testing that is
to come.
MONDAY
2 Mile run at 50-60%
TUESDAY
Rest/ Recovery
WEDNESDAY
1 Mile light jog and dynamic stretches
THURSDAY
Final test
On the day of your final test, to get the best results you want to make sure
you are physically and mentally prepared. I recommend drinking 600ml of
water when you first wake up and then sipping water up until the test.
Make sure you eat a light meal high in Carbohydrates and protein 2 hours
before the test. For example: ½ cup of oatmeal with a chopped banana, 1
Tbsp honey and a whey protein shake.
Use positive self-talk at this time also to keep yourself in good mental state
and shake off any nerves which arise. Perform your final test and record your
results below.
Distance: ______
Time: ______
Date: ______
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You now have got the skills to ace the running portion of any testing day.
However this is just a small portion of what you need to succeed. Now it’s time
to focus on the other important aspects of your training and performance.
If you are ready and want to further your journey then I suggest checking out
the full 12-week training plans up on our website www.hardtokillfitness.co
For anymore support contact me at
support@hardtokillfitness.co
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