#BulkPony Long Course 1.0
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Since 2012 I have run well over a hundred races ranging from one mile up to twenty hours on course, the most challenging of all distances has all always been between 8 to 15 miles. During my career I had to put a lot of time into developing the ability to run my hardest from start to finish at this distance, during that time I was able to design a program that would give me the best results for my time. Now, I'm sharing it with all of you!
This ten week program is a mixture of strength and running that is built to optimize your hours in the gym and time on the trail. These have been my favorite workouts over the past eight seasons, I look forward to see your results!
The goal of this program is to get you in peak shape for a race you have 10 weeks ahead of you, the running included is meant to help you reach that. There are three quality runs include each week including a track day, hill day and long run with a little extra each week. If you would like to add extra running, feel free but don’t let it interfere with your progress on the important run workout outs.
Each week there will be a lower body and upper body lift to train the entire body. The goal is to keep the volume low so that majority of your energy can be focused on the runs. If you are strength is your biggest weakness you can focus on these workouts more however don’t make yourself so sore that the runs are faltering.
Climbing day is for building grip strength and comfort when it comes to tackling obstacles. If obstacle failure is a problem for you this will be the biggest benefit to help change that by next race. Note that all of these can be done at an obstacle gym if you have it available.
This program is designed for anyone looking to seriously prep for their next obstacle course race, running race, or and anyone who just wants to become a better all-around runner & athlete!