This is a great program for anyone starting with little or no run experience who would like to complete CoreFit’s Ultimate Fitness Run in their best condition. Mark your calendars and be ready to start this program right after labor day. We will also be hosting group runs and obstacle course training at CoreFit available at no additional charge for all the participants in the race so keep an eye open for these extra opportunities.
Daily runs should be between 2-3 minutes per mile of race pace. If you run a 5:00 minute mile, daily runs should be at 7-8 minutes a mile.
Tempo runs will bump up moments for 10-30 seconds to 60-80% of race pace.
Push ups – sit ups – body weight squats – burpees can be performed during the runs at rest points, before the run or after.
Establish 1mile time on track or have an existing timed mile. Go at about 80% for timed mile. No need to go all out. Will assess timed mile again in the future weeks. The goal is to do as many as possible of the reps and sets. The more burpees you do, the easier everything becomes!
Week 1
Mon- 2 mile walking when needed
Tues- Off 10 burpees
Wed- 2 mile run 3 blocks walk 1 block
Thurs- Off 15 burpees
Friday – 3 mile walk when needed
Sat/Sun – Off
Week 2
Mon – 2 mile no walking
Tues – Walk hills 40 min 20 burpees repeat 3x’s if possible
Wed – 3 mile run a mile walk 2 mins
Thurs – 5 x 10 push/sit ups/squats
Fri – 2 mile run no walking
Sat – walk hills 45 min 20 burpees
Sun – off
Establish timed one mile pace or time 5k pace. Either 1 mile or 3 mile timed.
Week 3
Mon – 5 x 20 push/sit ups/squats
Tues – 3 mile walk 1min every mile
Wed – off 3 x 10 burpees
Thurs – 2 mile no walking
Fri – off 5 x 25 push/sit ups/squats
Sat – off 4 x 10 burpees
Sun – walk 6 miles
Week 4
Mon – 4 miles walk 1 min every mile
Tues – 2 mile no walking 3×10 burpees 2rnds if possible
Wed – 3 mile tempo run, 40% pace 65-70% tempo 1 minute at 40% and 20 seconds at 70% for 1 mile.
Thurs – 5 x 20 push/sit ups/squats
Fri – 4 mile walking when needed
Sat/Sun – Off
Week 5
Mon – 3 mile
Tues – 3 mile tempo run 40%pace -80% tempo – 1min @ 40% and 10 seconds @ 80% for 1 mile
Wed – 6 x 10 push/sit ups/squats
Thurs – 5 mile walking when needed
Fri – 2 mile 4 x 25 push/sit/squat
Sat – 1.5 mile warm up. 80% of race pace – 1 mile – rest 3 min – 2 x 800 rest 2 min between intervals – 2 x 400 rest 1 min between intervals – 2 x 200 active recovery rest to starting line, less than 1 min or 1 min rest.
Time each interval.
Sun – off
Week 6 Race Week
Monday – 5 mile walk 1min every mile
Tues – 3 mile 5 x 20 push/sit/burpees
Wed – 4 mile tempo run 45 seconds @ 40% – run 45 seconds @ 70% 2 miles tempo
Thurs – 4 x 25 push/sit ups/squats
Fri – Off
Sat – CoreFit 5K Ultimate Fitness Run
Sun – Off
Timed mile or 5k to establish progress
Week 7
Mon – walk 5 miles with hills
Tues – 4 miles 5 x 20 push/sit/squat
Wed – 4 miles
Thurs – 5 miles
Fri – 10 x 10 push/sit ups/burpees
Sat – 2 mile warm up 4 x 800 on track intervals. 1 min rest between 800s – 1 mile cool down
Sun – Off
Week 8
Mon – 6mile
Tues – 4 mile
Wed – 4 mile 6 x 15 push/sit/squat
Thurs – 6 mile
Fri – 3 miles 6 x 10 push/sit/burpee
Sat – 2 mile warm up – 4 x 1000m – 1 mile cool down.
Sun – off
Week 9
Mon – 7 mile walk when needed
Tues – 4 mile 5×10 push/sit/squat
Wed – 1 mile warm up- 2 miles 75-85% of race pace – 1 mile cool down.
Thurs – 4 mile
Fri – 5 mile
Sat – hill intervals. 1-1.5 mile warm up – 400m hill. Establish first interval all out for 60 seconds. Mark the spot you get to. Reach that point for 8-10 rounds every 90 seconds. Active recovery down the hill. Rest at the bottom if needed. Other wise hit the bottom and repeat as quickly as possibly. Only running up hill for 90 seconds to reach the established point from the first 60 second run.
Sun – off
Week 10
Mon – off
Tues – 7.5 mile walk when needed
Wed – 4 mile hills 4 x 20 push/sit/squat
Thurs – 3 mile
Fri – 5 mile
Sat/Sun – Off
Week 11
Mon – 7 mile nonstop
Tues – 3 mile nonstop 5 x 10 push/sit/burpee
Wed – 4 mile
Thurs – 2 mile
Fri – 5 miles hills
Sat – Off
Sun – Off
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