8 week running program

Stick to the plan! This week is more or less a deload. This gives your body time to rest and repair from the running, and is actually where your improvements come from.

This is the start of the last cycle, and as you will notice it is intense. By now you should be feeling much better in your wods as well. This week should feel very hard but doable, especially since you have been doing some hard running for about a month and a half at this point. You might find that some of your higher volume lifting sessions do impact your runs and vice versa. This is ok, just be smart when you do the runs, and complete it as best you can.

This is the last, most intense week. There will be much bending over with hands on hips. Just get through it because the PRs are coming. This is the final deload. Take it easy and just follow the plan, because next week you will be doing another time trial.

I recommend you wait three days after your last session then repeat your time trial. You should still perform heavy lifts, to maintain your proficiency with them, but running will slow down strength progression slightly.

I recommend you use the nutrition calculator to get a good idea of where you need to be with your nutrition. Like always, work hard, ask any questions in the comments below, and remember, I never asked your safe word! The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity.

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So glad you did this. I really like how you did the explanation of what each run is ie, VO2 max, speed day, etc. It helps tie in with what you talked about in the ebook which was also a great buy.

However, will there be an update for the ebook which will include this new material crossfit endurance and programming it? I ask because I wanted to know if this would work best during a hypertrophy phase or the strength phase on the lifting side of things?

It might be a stand alone publication at some point however. I have found that adding it to strength training works the best as running can inhibit hypertrophy more so than strength. Try offsetting your cycles where you start run wod 1 on the second week of a strength program. Just challenging hill sprints. Kinda confused by your article. The one thing I always learned was to run a lot of easy miles at low effort to improve the aerobic base. I would think the anaerobic base is already covered thanks to the wods we do.

Thats a fair point Hans. This is the most effective way to build strength and fitness, plus it will help you avoid injury. With that in mind, we've devised this eight-week running plan for beginners, to help you find your feet and build towards achievable and sustainable goals. The beginner's running plan set-out below requires you to exercise on four days every week, over the course of eight weeks. They can be done either outdoors or on a running.

Where possible, we recommend that you try and break these four days up with rest days in between. Take the opportunity to grab a foam roller and do some recovery rolling. The length of your runs and rests varies from session to session, so be sure you know what's required before you set out. During each session, use a watch to time your runs - take a look at our pick of the best fitness watches that might be of use. The third session of each week gives you a break from running. Instead, you're required to take 'gentle exercise' for a specified amount of time.

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Strength training can be a confusing, nebulous concept. Doing it incorrectly can lead to injuries, and your body has a lot of muscles. This 8-week strength training plan will take the guesswork out of integrating strength work into your training.