This is a 12 week (13 weeks including taper and test week) primarily built around crushing your 5 mile run time! This program would excel at improving anyones aerobic capacity as well as improving any PT test run time. This program consists of 4-5 aerobic training sessions per week with beginning running mileage around 8-10 miles. This is not a "couch to 5k" program you need to ideally already be comfortable with the beginning weekly mileage. The program builds up mileage over time with on average three moderate intensity running and aerobic sessions per week and then two speed or tempo sessions per week. This program can be easily integrated with a current strength training program due to almost all the sessions requiring less than 1-1.5 hours with the exception of possibly a few long runs. I highly recommend you strength train at a minimum twice per week while conducting this program.
This program would work exceptionally well at an individual level as well as at a team or platoon level. The entire plan is clearly laid out and can be built around to add strength training sessions or adjust days to fit weekly training/work schedules.
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WHO WROTE THE PROGRAM
All programs are written by our very own UCStrength Coach. UC Strength has been writing and programming strength and conditioning work for himself since his time on active duty as well as assisting his teammates and peers. After leaving the military in 2020 he embarked on completing a BS in Exercise Physiology which will be complete on schedule in Dec. 2024 with current plans of continuing on to graduate school in 2025 seeking a doctorate. UC strength has been coaching and programming for others for two years now with his clients seeing substantial improvements from working with him. UC strength's combination of personal experience in conjunction with his education and understanding of current literature provides him the expertise to write simple, brutal and effective programs.
