12-Week Running Endurance Builder, Level 2
A 12-week hybrid training program that will build your running base and improve your running endurance. It is structured to gradually and effectively increase running endurance, while maintaining/building strength, as well as including HYROX-specific workouts.
Level 2 is suitable for those currently running 10 to 20km per week.
The program comes with a spreadsheet that will allow you to track your running and strength progress, with in-built formulas to track your weekly total running time and distances.
The program consists of specific running workouts, strength training and hybrid workouts. Each week has 5-6 sessions. The program can also be modified to 4 sessions / week.
Weekly sessions, Weeks 1-12:
2 structured runs
1 hybrid workout
1 strength session
1 recovery run and/or 1 cardio session
In Week 1, you begin with a 5.2km-total interval running session (including warm up and cool down), plus a continuous "tempo" running session of 25 minutes, and an easy recovery run.
By the end of the program you will have built up volume and endurance. In Week 12 you will be able to complete an 11km-total mixed-speed session, a tempo run of 55 minutes, and a recovery run.