Run Improvement Program
Plank Workouts
Weeks 1 & 2:
3 sets/rounds of each workout
Weeks 3 through 5:
4 sets/rounds of each workout
Week 6 through 8
5 sets/rounds of each workout
Do either before or after your run.
Plank workouts can be added to Monday and Thursday after the Full-Body Lift if preferred
Wednesday: Mighty Snail
- 4 Plank walk-outs
- 10 Shoulder Taps
- 4 Plank Walk-outs
- 10 Plank arm raises
- 4 Plank Walk-outs
- 10 Plank Rotations
Saturdays: Active Plank
- 10 Plank leg raises
- 10 Plank side crunches
- 10 Body saw
- 10 Plank rolls
- 10 Side plank dips
- 10 Side plank rotations
Run Series
Use the 1 ½-Mile Interval Calculator to find your 400-meter Split time and determine your improvement goal of 10%, 15%, or 20% on the run. This will be used to determine your run times over the next eight weeks.
Week 1:
Six 400-Meter Runs
Goal: 15% faster pace than your 400-Meter Split now with 85% of that as rest between runs.
Week 2:
Eight 400-Meter Runs
Goal: 15% faster pace than your 400-Meter Split now with 85% of that as rest between runs.
Week 3:
Two 800-Meter Runs
Goal: 15% faster pace than your 800-Meter Split now with 85% of that as rest between runs.
and
Four 400-Meter Runs
Goal: 15% faster pace than your 400-Meter Split now with 85% of that as rest between runs.
Week 4:
Three 800-Meter Runs
Goal: 15% faster pace than your 800-Meter Split now with 85% of that as rest between runs.
and
Two 400-Meter Runs
Goal: 15% faster pace than your 400-Meter Split now with 85% of that as rest between runs.
Week 5:
One 1600-Meter Run
Goal: 15% faster pace than your 1600-Meter Split now with 85% of that as rest between runs.
and
Two 800 Meter Runs
Goal: 15% faster pace than your 800-Meter Split now with 85% of that as rest between runs.
Week 6:
One 1600-Meter Run
Goal: 15% faster pace than your 1600-Meter Split now with 85% of that as rest between runs.
and
Two 800 Meter Runs
Goal: 15% faster pace than your 800-Meter Split now with 85% of that as rest between runs.
and
Two 400 Meter Runs
Goal: 15% faster pace than your 400-Meter Split now with 85% of that as rest between runs.
Week 7:
Two 1600-Meter Run
Goal: 15% faster pace than your 1600-Meter Split now with 85% of that as rest between runs.
and
Two 800 Meter Runs
Goal: 15% faster pace than your 800-Meter Split now with 85% of that as rest between runs.
and
One 400 Meter Run
Goal: 15% faster pace than your 400-Meter Split now with 85% of that as rest between runs.
Week 8:
One 2400-Meter Run
Goal: 15% faster pace than your 2400-Meter Split now with 85% of that as rest between runs.
and
One 800 Meter Run
Goal: 15% faster pace than your 800-Meter Split now with 85% of that as rest between runs.
and
One 400 Meter Run
Goal: 15% faster pace than your 400-Meter Split now with 85% of that as rest between runs.
