Squad Performance
Functional Fitness, Functional Training
Coach
Stephanie Carroll
Intermediate running program designed to build your aerobic base and speed for HYROX.
Designed to be an out of season base building block to be completed alongside other strength work.
4 Runs per week.
If a beginner runner - remove the Day 2 Tempo run and Day 5 easy run. After 4 weeks, add in the Day 2 run.
From week 5 - one of the easy runs becomes an interval run.
The 11th week is an optional taper week if using this program as lead into a race event.
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 11-week program
Monday
Tempo Run
Prep
A
Running Warm Up
Light aerobic work for 5 mins (jogging) Mobility and activations - 10 reps x 2 rounds Run prep - 10 reps x 2 rounds (build up sprint x 20m x 2), build intensity second round
B
Run
1 x 20:00
Tuesday
EASY RUN
A
Run
1 x 30:00
Thursday
EASY RUN
A
Run
1 x 30:00
Saturday
LONG EASY RUN
A
Run
1 x 50:00
