12-Week Running Endurance Builder, Level 3
A 12-week hybrid training program that will focus on improving your running endurance. It is structured to gradually and effectively increase running volume and intensity, while maintaining/building strength, as well as including HYROX-specific workouts.
Level 3 is suitable for those currently running 20-30km 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 6-7 sessions. The program can also be modified to 4 sessions / week.
Weekly sessions, Weeks 1-12:
3 runs (targeting 3 modalities)
2 strength sessions
1 hybrid workout
1 optional cardio session
In Week 1, you begin with a 7.8km-total interval running session (including warm up and cool down); plus a continuous "tempo" running session of 40 minutes, and an easy recovery run.
By the end of the program, in Week 12, you will be able to complete a 12km-total "mixed speed" session, a tempo run of 75 minutes, and a recovery run.