Run Ranger, Run

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This is a 36-day program designed to increase your overall cardiovascular endurance and running capacity. We incorporate sprint work, zone specific runs, and low impact work to prescribe a well rounded approach that will guarantee faster run times.

It is recommended to have accurate heart rate zones when following this program. However, they are not needed. In the event you do not have accurate HR zones, Rate of Perceived Exertion (RPE) can be used.

Overall Duration: 5 weeks

Weekly Workouts: 6

Average daily workout completion time: 60-120 minutes

A week of training at a glance:

Day 1: Mile Intervals

Day 2: Low-Impact

Day 3: Sprints

Day 4: Rest

Day 5: Zone Run

Day 6: Varying Distance Sprints

Day 7: Low-Impact 

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

What you will need:

• 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.