Best Fitness
4 Weeks To Fast
Get started today!
Whether you're an avid 5k warrior or just looking to improve your speed and endurance, this 4-week program will help you become a better runner. The program is structured with a blend of speed workouts, endurance runs and cross training to help you efficiently get across the finish line quicker. When you start this workout, you'll need to get a base line for your beginning mile time. Give your body a day of rest between your first mile trial and when you begin the first workout run.
4 weeks program
4 weeks program
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Best Fitness
Online personal trainer
I am an ACE certified personal trainer at Best Fitness and group trainer for BFITT60. I have been training with Best Fitness for over 5 years and have been at our studio for almost 2 years now.
Throughout my training I have acquired many certifications. I am kettlebell training certified through NASM and I also have a nutrition certification based solely on hormones and menopause. I am also certified in myofascial release and foam rolling.
I have taken many courses and workshops for TRX, battle ropes, stability balls, HIIT training, group training, body weight training, and on various types of nutrition.
I love my job and the journey it brings me through as well as my clients. Every person is unique in their goals and I love helping each individual write their own story.
Frequently asked questions
What is the goal of this program?
This program is designed to help you become a better runner. By the end of this program, you'll improve your speed and endurance. The cross training days are designed to help supplement your running days with low-impact strength training days to help you prevent injuries.
What equipment will I need for this program?
You'll need a comfortable pair of running shoes. Many specialty stores and online resources can help you pick the right shoes for you.
What makes this program unique?
This program is cardio-heavy and focused on improving your running ability. Cross training days help you effectively improve your mobility which will translate directly to running.
Who is this program for?
Many of the speed days are interval-based with rest periods long enough for the average beginner runner to successfully complete. A good base line would be to be able to complete one full mile and 25 minutes running without stopping (not on the same day, just two "pre-qualifications").
More advanced runners will also benefit from this program since the workouts and paces are based off your beginning mile trial time. This workout is scalable and will increase in difficulty the faster your starting point is. Add in extra mileage to increase difficulty.
What if I'm new to running?
If you're new to running this program will help you break the ice. A good baseline would be to be able to complete one full mile and 25 minutes running without stopping (not on the same day, just two "pre-qualifications").
What is the difficulty level?
The difficulty will increase or decrease depending on your baseline. If you begin as a slower runner, your workouts will be based off a slower pace. If you begin as a faster runner, your workouts will be based off a faster pace.
What modifications should I make if I have any injuries/restrictions?
It's important to focus on proper form. While running your foot strikes should land center-foot and push off the balls of your feet. Your heels should not strike the ground before the arches of your feet do.
Keep your upper body relaxed and your arms should swing front-to-back and not cross in front of your body.
Footwear is important. Make sure you have proper supportive shoes.
How should I structure this in a schedule?
-Mile Trial
-Day of Rest
-W1/D1
-W1/D2
-Day of Rest
-W1/D3
-Day of Rest
-Cross Training Day 1
-W2/D1
-Day of Rest
-W2/D2
-W2/D3
-Day of Rest
-Cross Training Day 2
-Day of Rest
-W3/D1
-Day of Rest
-W3/D2
-W3/D3
-Day of Rest
-Cross Training Day 3
-Day of Rest
-W4/D1
-Day of Rest
-W4/D2
-W4/D3
-Day of Rest
-Final Mile Trial
Can I supplement or add in any other workouts into this program?
Low-impact and less strenuous exercise such as light yoga would be recommended, if anything. This program is challenging and you will need ample rest for recovery and injury prevention. If you are a very advanced runner, feel free to add in some extra mileage before and after your running workout days or your rest days. These runs should be a light pace and you should be able to comfortably carry a conversation.
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