“Base to Pro”

It is essential to establish a strong foundation before embarking on more challenging endeavours like “Pro to Ultimate — Speed & Endurance” or any other serious programs. It lays the groundwork for better outcomes and prevents unnecessary setbacks and injuries.

12 WEEKS

RUNNING DAYS PER WEEK — 3-5

In this program:

• 1 base training workout*;

• 9 challenging running workouts;

• 1 strength workout example;

• Fully detailed instructions, technique and schedule suggestions.

INTENSITY TYPE — HEART RATE

*Base training workout is designed to be completed within a 2-week time frame. However, for individuals who are new to running or have been consistently training, but for less than three months, it is recommended to dedicate up to 4 weeks to complete this stage of the program.

In 12 weeks you will have solid foundation and able to:

• Sustain everyday running regime;

• Push a tempo intensity;

• Increase endurance;

• Have basics of speed work;

• Start your way towards elite levels.

“Pro to Ultimate — Speed & Endurance”

This meticulously designed program aims to optimize your endurance and speed potential, while simultaneously conditioning your body to effectively recover and respond to strenuous exercises over prolonged durations. It is tailored to bolster your ability to sustain short bursts of high-energy output and persist through physically demanding activities with greater stamina and resilience.

Local track is needed to complete the program.

12 WEEKS

RUNNING DAYS PER WEEK — 4-6

In this program:

• 12 workouts;

• 1 strength workout example;

• Warm up & cool down;

• Fully detailed instructions.

INTENSITY TYPE — LACTATE THRESHOLD

In 12 weeks you will be able to:

• Reach new levels of endurance and stamina, ultimately boosting your overall fitness;

• Facilitate the capacity to uphold proper form and biomechanics during physical activity;

• Perform for extended periods without getting fatigued.