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Run Ranger, Run is a mid-distance run improvement program designed to increase your running capacity and cardiovascular endurance. Focused on building endurance, speed, and efficiency, the program incorporates varied workouts such as interval training, tempo runs, and long steady-state runs. Run, Ranger Run is will boost your 5-mile time and will bring your mid-distance running to the next level.

Program Details

Overall Duration: 36 days

Weekly Workouts: 6

The program generally follows a 3 days of work to 1 day of rest ratio.

Average Daily Workout Completion Time: 60-90 Minutes

Must have access to:

  • Somewhere to run
  • Access to a rower
  • Access to a stationary bike, bike erg or road bike.
  • Access to various cardio machines that can be used for low-impact cardio. I.E. stationary bike, Jacob’s ladder, treadmill, elliptical, etc. *You do not need access to all of these.

Training at a glance

  • Day 1

    • Mile intervals

  • Day 2

    • Low-impact cardio

  • Day 3

    • Sprint work

  • Day 4

    • Rest

  • Day 5

    • Zone run

  • Day 6

    • Sprint work

  • Day 7

    • Low impact

OTX App Features

  • Gain complete access to all OTX Training programs. Start, pause, and switch between programs at your own discretion. Over 3 years worth of training is currently available!

  • Follow your program with an easy to follow and interactive interface. Enter and track exercise metrics such as weight, reps, times, etc.

  • Communicate with the OTX community and coaches via the community forum.

  • Track metrics such as bodyweight, steps, and macros & calories (by connecting MyFitnessPal).

  • View exercise tutorial videos.

  • Rearrange your workouts to fit your unique schedule.