No-Equipment Training

Monday Tuesday Wednesday

Week 1: 3-5 Rounds Continuous Week 1: Time Based Interval Run Week 1: Tabata Intervals (20sec WORK, 10sec REST)
Muscle Endurance BW Circuit 5 minute warm up jog
30 seconds, Squats Set 1- Rotational Push Ups, 4 minutes Video Link
30 seconds, Hand Release Push Ups 30 seconds (RPE 9), 30 seconds (RPE 2-3) Rest 2-3 minutes
30 seconds, Sit Ups 60 seconds (RPE 8), 60 seconds (RPE 2-3) Set 2- Squats, 4 minutes
30 seconds, Alternating Reverse Lunges 90 seconds (RPE 7), 90 seconds (RPE 2-3) Rest 2-3 minutes
30 seconds, Superman Plank Video Link Set 3- Abdominal Front Plank, 4 minutes
30 seconds, Mountain Climbers A 3-4 Rounds Rest 2-3 minutes
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30 seconds, REST d
Week 2: 10-15 Rounds Week 2: Time Based Interval Run Week 2: Countdown starting between 10-15 Reps
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Every Minute on the Minute Perform: e 5 minute warm up jog Example: 15 each, 14 each, 13 each etc… 1 each
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5 Push Ups h 30 seconds (RPE 9), 30 seconds (RPE 2-3) Jump Squats
10 Sit Ups t 60 seconds (RPE 8), 60 seconds (RPE 2-3) Push ups
15 Squats t 90 seconds (RPE 7), 90 seconds (RPE 2-3) Burpees
o Lying Leg Lifts
b 4-5 Rounds
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Week 3: 3-5 Rounds Continuous y Week 3: Time Based Interval Run Week 3: Tabata Intervals (20sec WORK, 10sec REST)
Muscle Endurance BW Circuit 5 minute warm up jog
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30 seconds, Squats e Set 1- Rotational Push Ups, 4 minutes Video Link
30 seconds, Hand Release Push Ups i 1 minute (RPE 9), 1 minute (RPE 2-3) Rest 2-3 minutes
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30 seconds, Sit Ups h 2 minutes (RPE 8), 2 minutes (RPE 2-3) Set 2- Squats, 4 minutes
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30 seconds, Alternating Reverse Lunges 3 minutes (RPE 7), 3 minutes (RPE 2-3) Rest 2-3 minutes
30 seconds, Superman Plank Video Link e Set 3- Abdominal Front Plank, 4 minutes
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30 seconds, Mountain Climbers 2-3 Rounds Rest 2-3 minutes
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30 seconds, REST r
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Week 4: 10-15 Rounds Week 4: Time Based Interval Run Week 4: Countdown starting between 10-15 Reps
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Every Minute on the Minute Perform: s 1/2 mile warm up jog Example: 15 each, 14 each, 13 each etc… 1 each
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5 Push Ups 1 minute (RPE 9), 1 minute (RPE 2-3) Jump Squats
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10 Sit Ups h 2 minutes (RPE 8), 2 minutes (RPE 2-3) Push ups
15 Squats e 3 minutes (RPE 7), 3 minutes (RPE 2-3) Burpees
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Lying Leg Lifts
n 3-4 Rounds
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 No-Equipment Training

Thursday Friday Saturday or Sunday

Week 1: Time Based Long-Interval Run Week 1: Accumulation Training Week 1: Long Slow Distance Run
5 minute warm up jog Complete the following over the course of your
day distributing the work and resting as needed: 30-40 minute, Long Slow distance Run @ RPE 3-4
8 minutes RPE 6 60-80 Hand Release Push Ups
2 minutes RPE 2-3 80-100 Lying Leg Lifts
6 minutes RPE 7 40-50 each side, single-leg hip Thrusts Video Link
4 minutes RPE 2-3 40-50 each side, Side Plank w/ Hip Abduction Video Link
4 minutes RPE 8 40-50 each side, Split Squat
6 minutes RPE 2-3
Week 2: Time Based Long-Interval Run Week 2: Complete 6-10 Rounds Continuous Week 2- Ruck
5 minute warm up jog 20 seconds Burpees
20 seconds Alternating Split Squat Jump 25-50lbs, 60-90 minutes @ RPE 4-5
8 minutes RPE 6 20 seconds Close-Grip Push Ups
2 minutes RPE 2-3 Rest 30 seconds
6 minutes RPE 7 15 seconds BW Squats
4 minutes RPE 2-3 15 seconds Jump Squats
4 minutes RPE 8 30 seconds Front Leaning Rest
6 minutes RPE 2-3 Rest 30 seconds
Week 3: Time Based Long-Interval Run Week 3: Accumulation Training Week 3: Long Slow Distance Run
5 minute warm up jog Complete the following over the course of your
day distributing the work and resting as needed: 35-45 minute, Long Slow distance Run @ RPE 3-4
12 minutes RPE 6 60-80 Hand Release Push Ups
3 minutes RPE 2-3 80-100 Lying Leg Lifts
9 minutes RPE 7 40-50 each side, single-leg hip Thrusts Video Link
6 minutes RPE 2-3 40-50 each side, Side Plank w/ Hip Abduction Video Link
40-50 each side, Split Squat

Week 4: Time Based Long-Interval Run Week 4: Complete 6-10 Rounds Continuous Week 4- Ruck
5 minute warm up jog 20 seconds Burpees
20 seconds Alternating Split Squat Jump 25-50lbs, 60-90 minutes @ RPE 4-5
12 minutes RPE 6 20 seconds Close-Grip Push Ups
3 minutes RPE 2-3 Rest 30 seconds
9 minutes RPE 7 15 seconds BW Squats
6 minutes RPE 2-3 15 seconds Jump Squats
30 seconds Front Leaning Rest
Rest 30 seconds
 No-Equipment Training

Saturday or Sunday
Week 1: Long Slow Distance Run

30-40 minute, Long Slow distance Run @ RPE 3-4

Week 2- Ruck

25-50lbs, 60-90 minutes @ RPE 4-5

Week 3: Long Slow Distance Run

35-45 minute, Long Slow distance Run @ RPE 3-4

Week 4- Ruck

25-50lbs, 60-90 minutes @ RPE 4-5

 Running Pace Chart
RPE - Rating of Perceived Exertion Table
Rating of Perceived Exertion (RPE) 1-10

1- Rest 6- Moderately Difficult

2- Very Easy 7- Difficult
3- Easy 8- Hard
4- Moderately Easy 9- Very Hard
5- Moderate 10- Maxed Out

Rating of Perceived Exertion (RPE) is a subjective way of assigning training intensity to your running
workouts. On an increasing intensity scale ranging from 1-10, run distances, durations, and intervals
are assigned a level of difficulty to assist your ability to self-select an appropriate pace based
on the objective of the workout.