12-Week Running Endurance Builder, Level 3

HK$519.00 HK$590.00

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.

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.