Step It Up
Level up your running training with this 3 month program. Great for anyone training towards a 5k or anyone who already understands the foundations of running.
Course Curriculum
Introduction To Intermediate Run Training
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Month 1, Week 1
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days
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- Month 1, Week 1, Day 1: 1st EASY FUN RUN! :-)
- Month 1, Week 1, Day 2: Cross Train Fun! 45-60min
- Month 1, Week 1, Day 3: SWITCHING GEARS for SPEED DEVELOPMENT! (1:01)
- Month 1, Week 1, Day 4: Recovery Goodness!
- Month 1, Week 1, Day 5: Easy Breezy w/ STRIDES for SPEED! (0:59)
- Month 1, Week 1, Day 6: REST DAY!
- Month 1, Week 1, Day 7: Longer Run!
Month 1, Week 2
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days
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- Month 1, Week 2, Day 1: Easy with STRIDES for SPEED!
- Month 1, Week 2, Day 2: Cross Train for No Impact Cardio GAINS!
- Month 1, Week 2, Day 3: TENACIOUS TEMPO TUESDAY! (1:33)
- Month 1, Week 2, Day 4: RECOVERY = PROGRESS
- Month 1, Week 2, Day 5: EASY w/ STRIDES!
- Month 1, Week 2, Day 6: REST to REBUILD!
- Month 1, Week 2, Day 7: PROGRESS for SUCCESS! (1:02)
Month 1, Week 3
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days
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- Month 1, Week 3, Day 1: CONSISTENCY --> PROGRESS
- Month 1, Week 3, Day 2: Cross Train Time!
- Month 1, Week 3, Day 3: HILL Reps for STRENGTH + EFFICIENCY! (2:01)
- Month 1, Week 3, Day 4: RECOVERY RUN for DISTANCE!
- Month 1, Week 3, Day 5: EASY w/ STRIDES!
- Month 1, Week 3, Day 6: REST DAY :-)
- Month 1, Week 3, Day 7: LONG NEXT LEVEL RUN! (1:29)
Month 1, Week 4
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days
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- Month 1, Week 4, Day 1: REST DAY on RECOVERY WEEK!
- Month 1, Week 4, Day 2: EASY PEASY w/ STRIDES!
- Month 1, Week 4, Day 3: Easy w/ Short Tempo for Recovery Week! (2:10)
- Month 1, Week 4, Day 4: X-Train for ENDURANCE!
- Month 1, Week 4, Day 5: EASY 5-6 for the WIN!
- Month 1, Week 4, Day 6: REST & REBUILD!
- Month 1, Week 4, Day 7: 50-60-Min SHAKEOUT!
Month 2, Week 1
Available in
days
days
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- Month 2, Week 1, Day 1: EASY RUNS --> FAST RACES!
- Month 2, Week 1, Day 2: CROSS TRAINING into Month 2!
- Month 2, Week 1, Day 3: BUILDING SPEED! (1:41)
- Month 2, Week 1, Day 4: 5-6Mile RECOVERY RUN!
- Month 2, Week 1, Day 5: REST DAY OFF!
- Month 2, Week 1, Day 6 5-7Mi + STRIDES!
- Month 2, Week 1, Day 7: Finish off w/ EASY RECOVERY!
Month 2, Week 2
Available in
days
days
after you enroll
- Month 2, Week 2, Day 1: Miles for TIME + STRIDES!
- Month 2, Week 2, Day 2: Cross Training Goodness!
- Month 2, Week 2, Day 3: Gettin' in the ZONE w/ 400 Reps! (1:30)
- Month 2, Week 2, Day 4: RECOVER + SHAKE it OFF!
- Month 2, Week 2, Day 5: RUNNING for STAMINA!
- Month 2, Week 2, Day 6: REST + REJUVENATE!
- Month 2, Week 2, Day 7: LONG RUN + TAKE IT TO THE TOP TEMPO! (1:12)
Month 2, Week 3
Available in
days
days
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- Month 2, Week 3, Day 1: EASY RECOVERY!
- Month 2, Week 3, Day 2: Cross Train to the TOP!
- Month 2, Week 3, Day 3: 150-200M UPHILL CLIMBS! (1:20)
- Month 2, Week 3, Day 4: RECOVERY RUN!
- Month 2, Week 3, Day 5: Recover + Strides!
- Month 2, Week 3, Day 6: REST + RECOVER!
- Month 2, Week 3, Day 7: LONG RUN w/ TEMPO to the TOP! (1:48)
Month 2, Week 4
Available in
days
days
after you enroll
Month 3, Week 1
Available in
days
days
after you enroll
- Month 3, Week 1, Day 1: Movin' into MONTH 3!
- Month 3, Week 1, Day 2: Cross Trainin' into Month 3!
- Month 3, Week 1, Day 3: SHAKIN' IT UP - TIMED EDITION! (1:35)
- Month 3, Week 1, Day 4: Run Hard, RECOVER HARDER!
- Month 3, Week 1, Day 5: REST DAY! WHOOT!
- Month 3, Week 1 Day 6: RESTIN' IT UP!
- Month 3, Week 1, Day 7: LONG RUN PROGRESS TO SUCCESS! (1:04)
Month 3, Week 2
Available in
days
days
after you enroll
- Month 3, Week 2, Day 1: EASY + STRIDES!
- Month 3, Week 2, Day 2: Xtrain to the Max!
- Month 3, Week 2, Day 3: ELONGATE Your SPEED= CRUSH Your RACE! (0:57)
- Month 3, Week 2, Day 4: EASY RECOVERY!
- Month 3, Week 2, Day 5: EASY + STRIDES!
- Month 3, Week 2, Day 6: REST DAY
- Month 3, Week 2, Day 7: LONG Run+Tempo for SHARPENING SPEED ENDURANCE! (0:58)
Month 3, Week 3
Available in
days
days
after you enroll
- Month 3, Week 3, Day 1: EASY 7-9 + STRIDES!
- Month 3, Week 3, Day 2: CROSS TRAINING!
- Month 3, Week 3, Day 3: Next LEVEL 600's! (1:00)
- Month 3, Week 3, Day 4: 5-7Mile Recovery!
- Month 3, Week 3, Day 5: 7-8 + STRIDES for SPEED!
- Month 3, Week 3, Day 6: REST + RECOVER!
- Month 3, Week 3, Day 7: LONG RUN w/ TEMPOS 4 TIME! (1:02)
Month 3, Week 4
Available in
days
days
after you enroll
- Month 3, Week 4, Day 1: EASY - RECOVERY WEEK!
- Month 3, Week 4, Day 2: CROSS TRAIN TIME!
- Month 3, Week 4, Day 3: Upping Your Game 400's! (1:15)
- Month 3, Week 4, Day 4: SHORT EASY RECOVERY!
- Month 3, Week 4, Day 5: TAKIN' IT EASY!
- Month 3, Week 4, Day 6: REST DAY! :-)
- Month 3, Week 4, Day 7: LONG EASY + STRIDES!
If we're going to pursue happiness in life....
We might as well get FAST along the way!
Looking for something else?
Supplement your training with our other programs below!
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