The Program Vault
A 10-week program to build from a 15-20 km per week base to a 5K or 10K race goal. Four runs a week: one quality session of VO2max intervals, tempo and hill strides, two easy aerobic runs with strides, and a long run that peaks at 90 minutes - plus two strength days a week of squat, hinge, single-leg and calf work. Phases build the engine, then speed endurance, then peak the long run and VO2max, finishing with a two-week taper to race day.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Run-Specific Warm-Up
1 x 15:00
B
VO2max Intervals
5 x 3:00
C
Tempo Run
1 x 12:00
D
Hill Strides
4 x 20
E
Cool-Down Run
1 x 10:00
A
Easy Aerobic Run
1 x 25:00
B
Flat Strides
4 x 20
A
Barbell Back Squat
3 x 5
B
Romanian Deadlift
3 x 8
C
DB Bulgarian Split Squat
3 x 6-8
D
Eccentric Nordic Hamstring
3 x 3-5
E
Calf Raise
3 x 8-10
F
Seated Calf Raise
3 x 10-12
A
Easy Aerobic Run
1 x 25:00
B
Flat Strides
4 x 20
A
Easy Aerobic Run
1 x 25:00
B
Flat Strides
4 x 20
A
Barbell Back Squat
3 x 5
B
Romanian Deadlift
3 x 8
C
DB Bulgarian Split Squat
3 x 6-8
D
Eccentric Nordic Hamstring
3 x 3-5
E
Calf Raise
3 x 8-10
F
Seated Calf Raise
3 x 10-12
A
Barbell Back Squat
3 x 5
B
Romanian Deadlift
3 x 8
C
DB Bulgarian Split Squat
3 x 6-8
D
Eccentric Nordic Hamstring
3 x 3-5
E
Calf Raise
3 x 8-10
F
Seated Calf Raise
3 x 10-12
A
Steady Long Run
1 x 60:00
