A collection of wonderful training plans provided by Rush Running Co
Train with us! We meet at 6PM every Monday at the Old Tiger Track
Rush Speed - December 16, 2024
Run 800 meters @RPE 6 Rest 60 seconds Run 800 meters @RPE 7 Rest 60 seconds Run 800 meters @RPE 8 Rest 60 seconds Run 800 meters @RPE 9 Rest 60 seconds Run 800 meters @RPE 10 Rest 60 seconds Run 800 meters @RPE 11 Rest 60 seconds
Rush Speed - December 9, 2024
Repeat 3 times: - Run 1200 meters @RPE 7 - Rest 30 seconds - Run 800 meters @RPE 7 - Rest 30 seconds - Run 300 meters @RPE 7 - Run 100 meters @RPE 11 - Rest 60 seconds
Rush Speed fixed- December 2, 2024
Repeat 4 times: - Run 600 meters @RPE 7 - Run 100 meters @RPE 4 - Run 600 meters @RPE 8 - Run 100 meters @RPE 4
Rush Speed - November 25, 2024
Repeat 4 times: - Run 600 meters @RPE 7 - Do 10 push ups - Run 200 meters @RPE 5 - Run 400 meters @RPE 8 - Do 10 air squats - Run 200 meters @RPE 5 - Run 200 meters @RPE 7 - Do 15 lunges - Rest 90 seconds
Cosmic Track Night - November 21, 2024
Repeat 3 times: - Run 800 meters @RPE 7 - Rest 2 minutes Repeat 5 times: - Run 400 meters @RPE 8 - Rest 90 seconds Repeat 5 times: - Run 200 meters @RPE 8 - Rest 90 seconds
Rush Speed Night - November 18, 2024
Repeat 12 times: - Run 200 meters @RPE 9 - Run 100 meters @RPE 5
Cosmic Track Night - November 14, 2024
Repeat 3 times: - Run 800 meters @RPE 8 - Rest 2 minutes Repeat 5 times: - Run 400 meters @RPE 8 - Rest 1 minute Repeat 5 times: - Run 200 meters @RPE 8 - Rest 1 minute
Rush Speed November 11 2024
Repeat 4 times: - Run 800 meters @RPE 7 - Run 400 meters @RPE 9 - Rest 60 seconds
Cosmic November 7 2024
Repeat 2 times: - Run 800 meters @RPE 8 - Rest 120 seconds Repeat 4 times: - Run 400 meters @RPE 8 - Rest 90 seconds Repeat 4 times: - Run 200 meters @RPE 8 - Rest 90 seconds
Cosmic October 30, 2024
Repeat 2 times: - Run 800 meters @RPE 7 - Rest 2 minutes Repeat 4 times: - Run 400 meters @RPE 8 - Rest 90 seconds Repeat 4 times: - Run 200 meters @RPE 9 - Rest 90 seconds