Sex & Zombies
Marathon, Track & Field, EnduranceReady to run your fastest 5k or 10k 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 + hill sprints
A
Week 1 [intro phase] 20-30’ easy + 6 x 30” hill sprints (hard), 2-3’ full recovery walk between 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.
easy run (30-45')
A
30-45’ easy run If using this program to train for a 10k, I recommend working towards the upper end of the long run ranges throughout this program. If training for a 5k, you can still run on the upper end if you're a higher mileage runner, but the lower end of the range will still work great for most.
easy run with strides
A
30-45' easy run + 4-6 x 15sec strides / relaxed sprints (RPE 6) - focus on fast turnover while staying smooth and relaxed full rest as needed
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
