Sex & Zombies
Track & Field, Endurance, MarathonReady to run your fastest mile ever? This conditioning only program is designed to be stacked with an existing strength program or paired with my Sex & Zombies strength programs when purchased as a bundle. With the bundle, you get access to ALL of my programs for all distances and experience levels. But if you just want life-time access to one program, you can buy them one at a time!
The advanced programs are ideal for runners who can meet the following time standards. If you're well below these standards, the advanced programs are for you. If you're close to or right at these standards, choose the beginner program if you're still newer (less than 2 years of serious training) or the advanced program if you've been training longer than that.
Advanced Program Standards:
1 mile run (M/F) = 6:30, 7:15
5k run (M/F) = 22:00, 25:00
13.1 run (M/F) = 1:45, 2:00
1 sessions per week
Must use App app to view and log training
Program Training
easy run + hill sprints
A
Week 1 - [intro phase] 30-45' easy + 6x15" hill sprints (hard) with full recovery as needed (2-3') Additional notes: This week's training is a bit easier than the rest of the program and intended to serve as an introductory phase or "bridge" to help you transition into a tougher few months. You may choose to repeat this first week for a while before continuing on with the rest of the program if you want to enjoy a more relaxed period of easier running. If you're just finishing one of my run programs, I recommend at least one easier week like this one; if you're starting a structured run program for the first time or after a long break, running this first week for a several weeks in a row to get into good groove first before continuing on would be helpful.
optional run or cross-training
A
Optional very easy run (30-60') or cross-training session (bike, row, ski, etc) depending on your mileage tolerance and time commitment
easy run with pick-ups
A
45-60' easy run with 6 x 30" pick-ups At any point during the run, include some “pick-ups”. These can be placed however you’d like throughout the run (evenly spaced, front loaded, back loaded, etc). For the pick-ups, simply pick up the pace to approximately 1 mile race pace (or slightly faster) and hold for ~30 seconds, then gradually slow back down to your easy pace until you feel full recovered, then repeat.
optional run or cross-training
A
Optional very easy run (30-60') or cross-training session (bike, row, ski, etc) depending on your mileage tolerance and time commitment
introductory threshold session
A
10-20' warm-up + 5 rounds - 3 minutes @ threshold pace (ie 1 hour race pace, around 10k-13.1 pace) - 3 minutes @ easy jog * option to round out each interval to the near even-distance increment if you'd like
fast finish easy run
A
45-60' easy run last mile as a "fast finish" around half-marathon pace (or about 15-20% slower than 1 mile pace) This last mile should be moderately challenging but not super hard.
