Running for the Strong, the New, and the
Heavy
By Stand Strength
What do Powerlifters (and Powerbuilders), Running Noobs, and Heavy people all have in
common? They’re probably the same person, or they have the same issues. Powerlifters and
Powerbuilders usually don’t run or do cardio, they do “conditioning” which is really just HIIT 1
with weights or other resistance exercises. Which is good, but if you want to get the benefits of
cardiovascular training, you need to do BOTH HIIT and LISS 2.
Furthermore, they tend to weigh more than the average joe and carry around extra
weight, whether its fat or muscle, it does change the running recommendations usually outlined.
So if you are new to running, heavy, or a strength-athlete trying to add running to your program,
here is a program that provides you with a progression plan that is much clearer than “go slow,
do what you can handle.”
The program is divided into 4 phases that progressively get harder, each session (or
level) is approximately 30 minutes that progressively get more difficult or work dense. The
progression stays the same but the rate of progress will depend on your current level and
needs.
1
2
High Intensity Interval Training
Lower Intensity, Steady State Cardio
The Program
Phase 1 – Crawl L1 3 1 min Jog/Run : 5 min Walk x 5 rounds
Phase
L2
1 min Jog/Run : 4 min Walk x 6 rounds
L3
1 min Jog/Run : 3 min Walk x 8 rounds
L4
1 min Jog/Run : 2 min Walk x 10 rounds
Phase 2 – Walk
L1
2 min Jog/Run : 4 min Walk x 5 rounds
Phase
L2
2 min Jog/Run : 3 min Walk x 6 rounds
L3
2 min Jog/Run : 2 min Walk x 8 rounds
L4
2 min Jog/Run : 1 min Walk x 10 rounds
Phase 3 – Jog
L1
3 min Jog/Run : 3 min Walk x 5 rounds
Phase
L2
3 min Jog/Run : 2 min Walk x 6 rounds
L3
3 min Jog/Run : 1 min Walk x 8 rounds
L4
3 x 10 minute rounds, run for as long as you can in the 10
minutes, and then rest for the remainder of the 10 minute
round
3
LEVEL 1
Phase 4 – Run
L1 4 min Jog/Run : 2 min Walk x 5 rounds
Phase
L2 4 min Jog/Run : 1 min Walk x 6 rounds
L3 3 x 10 minute rounds, run for as long as you can in the 10
minutes, and then rest for the remainder of the 10 minute
round
L4 2 x 15 minute rounds, run for as long as you can in the 10
minutes, and then rest for the remainder of the 10 minute
round
Styles of Progression – The Tortoise and
the Snail
“Slow is steady and steady is fast.” If you were in the Military, Police Force, Fire, or a
sport, your instructor said this too you because you were doing stupid things by trying
to go to fast. PROGRESS SLOWLY, do this in life, aim for 1% improvement, aim for 0.1%
improvement. Don’t rush, go too fast, give up, and come back to it 3 months later.
Who cares how fast you go so long as you get to the finish line.
Here are 2 Methods of Progression:
1. The Tortoise – Slow but Consistent
Each Level is done for an entire week, before moving on to the next level. So for one
week you are doing 5 rounds of 1 min Jog, 5 min Walk intervals, then next week you are
doing 1 min of jogging, 4 minutes of walking for 6 rounds. So on and so forth.
Week 1
1 min Jog/Run : 5 min Walk x 5 rounds
Week 2
1 min Jog/Run : 4 min Walk x 6 rounds
Week 3
1 min Jog/Run : 3 min Walk x 8 rounds
Week 4
1 min Jog/Run : 2 min Walk x 10 rounds
Week 5 - Start of Phase 2
2 min Jog/Run : 4 min Walk x 5 rounds
2. The Snail – Slower and More Sustainable
You level up Significantly slower, this is great for those who are much heavier and much
newer. Instead of going into the next level each week, you will slinky along by leveling up
1 session per week.
For example, if you decide to run 3 days per week:
Mon
Wed
Fri
1 min Jog/Run : 5 min Walk
1 min Jog/Run : 5 min Walk x
1 min Jog/Run : 5 min Walk
x 5 rounds
5 rounds
x 5 rounds
1 min Jog/Run : 5 min Walk
1 min Jog/Run : 5 min Walk x
1 min Jog/Run : 4 min Walk
x 5 rounds
5 rounds
x 6 rounds
1 min Jog/Run : 5 min Walk
1 min Jog/Run : 4 min Walk x
1 min Jog/Run : 4 min Walk
x 5 rounds
6 rounds
x 6 rounds
1 min Jog/Run : 4 min Walk
1 min Jog/Run : 4 min Walk x
1 min Jog/Run : 4 min Walk
x 6 rounds
6 rounds
x 6 rounds
How Often Should You or Can You Do This?
I recommend 3-5 days a week. If you want to do this every day, you can reduce volume
by 10-20% (get rid of some rounds), or mix hard and easy sessions in the same week.