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 not yet there, the beginners programs are a great fit. Or, f you're very near these standards and not sure which to pick, 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] 15-25' easy + 4x15" 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. However, if you're already in a good rhythm with general training and are ready to jump into a challenge, you can skip ahead to week 2.
easy run
A
20-30’ easy run + 4 x 15" strides (relaxed sprints around RPE 6 - focus on fast turnover / leg speed while staying smooth and controlled) full recovery as needed (about a minute is usually enough for these)
fast finish easy run
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15-20’ easy + 5’ fast finish @ threshold (threshold = estimated 1 hour race pace or about 15-20% slower than your best mile time - ; refer to the calculator at https://vdoto2.com/calculator/ for more help estimating your workout paces)
optional run or cross-training
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Optional very easy run (30-45') or cross-training session (bike, row, ski, etc) depending on your mileage tolerance and time commitment.
