This 8-week program is designed for intermediate to advanced runners who want to build their fitness but are not necessarily focused on a specific event. Even if you have a specific event in mind, if you have the time, this program is suggested to build up your running base before doing a race specific program.
The program will require 4-7 hours per week and should be integrated with a Volt strength-training plan (available to B78 Endurance Hub members). With this program, you can expect a slow increase in running mileage and the introduction of running intensity through strides and running workouts to improve your running pace and economy. Throughout this program you may find terms that you are not familiar with. If this is the case please refer to the program appendix available at the B78 Endurance Hub programs section. We wish you the best of luck with your training.
This program is designed for intermediate to advanced runners who have experience running. You may not have done an organized program before, but you should be comfortable running 4 to 5 days per week for 30 minutes or more.
Programs to follow this one
After this program, you can start with an event specific program for advanced runners. There are 5K, 10K, half-marathon and marathon programs available on the B78 Endurance Hub. If you are new to running training, then look at running a 5K before running a 10K and then you can start training for a half-marathon and marathon. This will allow you to gradually build up your mileage so your body can adapt and thus decrease the chance of developing an injury. If you have trained for a marathon in the past, you can jump up to the longer distance races quicker if that is what you choose to race.
Other things you should know
Run times are indicated in minutes as opposed to distance. Everyone runs at a different pace so this way you are running the right distance for where you are at in the moment. The Volt strength-training platform will often prescribe three workouts for the week. Do these in the order that they occur, so do Day 1 before you do Day 2. During the strength sessions choose one of the warm up routines. Please avoid any of the finishers with the exception of the core workouts, which you can add if you please.