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

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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
Start Running →

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
Start Running →

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
Start Running →

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
Start Running →

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
Start Running →

Rush Speed Night - November 18, 2024

Repeat 12 times:
- Run 200 meters @RPE 9
- Run 100 meters @RPE 5
Start Running →

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
Start Running →

Rush Speed November 11 2024

Repeat 4 times:
- Run 800 meters @RPE 7
- Run 400 meters @RPE 9
- Rest 60 seconds
Start Running →

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
Start Running →

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
Start Running →
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