Run Improvement Protocol




 The Run Improvement Protocol is a 4 week supplemental cycle that focuses on improvement in short to moderate run assessments (1.5 / 2 / 3 miles). Ideally the athlete will have already established a solid aerobic base as that will yield the best results. Unfortunately that will not always be an option. This program can and should be done with other programs that focus on Hypertrophy, Maximal Strength, or Strength Endurance. If your other program has a conditioning component this will replace it. DO NOT do both the conditioning protocols in this program and another at the same time.


Suggested Programs Prior:

  • Foundation 1 or 2
  • The Bridge
  • Any Hybrid Program

Suggested Programs After:

  • The Bridge
  • Any Hybrid Program

Suggested training frequency:

  • 3 per week
  • Can be done with other protocols or strength programs
  • Short recovery sessions recommended 1-2x per week

Required Assessments:

  • 2 mile or 1.5 mile run time

Required Equipment

  • Track
  • Stopwatch

Training Intensity Charts for Threshold Work

Program Questions: