Sam Gwaz
Sam Gwaz
/
RUN WITH ME
run with me - START HERE
4.6
|
5 min
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before we hit the pavement…this is a BEGINNER running program. you will have: 1. 3 runs a week - you can do this as your whole workout for the day OR double up with a resistance workout. if that’s what you’re going, run AFTE
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Sam Gwaz
W1/D1: MILE RUN
4.9
7
W1/D2: STRENGTH 1 (optional)
4.9
3
W1/D3: 50/50 INTERVAL WORKOUT
4.8
7
W1/D4: STRENGTH 2 (optional)
4.8
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W1/D5: SPRINT WORKOUT
5.0
2
W2/D1: MILE RUN + CORE (optional)
4.9
4
W2/D2: STRENGTH 1 (optional)
5.0
2
W2/D3: 50/50 INTERVAL WORKOUT
5.0
4
W2/D4: STRENGTH 2 (optional)
5.0
1
W2/D5: SPRINT WORKOUT
5.0
2
W3/D1: MILE RUN
5.0
2
W3/D2: STRENGTH 1 (optional)
5.0
1
W3/D3: 50/50 INTERVAL WORKOUT
5.0
1
W3/D4: STRENGTH 2 (optional)
5.0
1
W3/D5: SPRINT WORKOUT
5.0
1
W4/D1: MILE RUN
5.0
1
W4/D2: STRENGTH 1 (optional)
5.0
1
W4/D3: 50/50 INTERVAL WORKOUT
5.0
2
W4/D4: STRENGTH 2 (optional)
5.0
2
W4/D5: SPRINT WORKOUT
5.0
1
W5/D1: 1.5 MILE RUN
5.0
1
W5/D2: STRENGTH 1 (optional)
5.0
1
W5/D3: 50/50 INTERVAL WORKOUT
5.0
1
W5/D4: STRENGTH 2 (optional)
5.0
1
W5/D5: SPRINT WORKOUT
5.0
1
W6/D1: 1.5 MILE RUN
5.0
2
W6/D2: STRENGTH 1 (optional)
5.0
1
W6/D3: 50/50 INTERVAL WORKOUT
5.0
1
W6/D4: STRENGTH 2 (optional)
5.0
1
W6/D5: SPRINT WORKOUT
5.0
1
W7/D1: 1 + 1 MILE RUN
5.0
1
W7/D2: STRENGTH 1 (optional)
5.0
1
W7/D3: 50/50 INTERVAL WORKOUT
5.0
1
W7/D4: STRENGTH 2 (optional)
5.0
0
W7/D5: SPRINT WORKOUT
5.0
1
W8/D1: 1 + 1.5 MILE RUN
5.0
0
W8/D2: STRENGTH 1 (optional)
5.0
0
W8/D3: 50/50 INTERVAL WORKOUT
5.0
1
W8/D4: STRENGTH 2 (optional)
5.0
0
W8/D5: SPRINT WORKOUT
5.0
1
W9/D1: DISTANCE - DELOAD
5.0
2
W9/D2: STRENGTH 1 (optional) - DELOAD
5.0
0
W9/D3: 50/50 INTERVAL WORKOUT - DELOAD
5.0
1
W9/D4: STRENGTH 2 (optional) - DELOAD
5.0
0
W9/D5: SPRINT WORKOUT - DELOAD
5.0
0
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