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There's a huge difference between running long distance and running with a well designed program.  There's also a great difference between running programs designed for runners only and running programs designed as a supplement to another program.

For example, there are tons of couch to 5k programs out there where they have you pound the pavement for hours and hours and hours putting in a ton of miles and most likely creating the perfect storm for an injury.  Also, if you're doing a program like our group program, spending hours and hours running every week will actually hinder your response from our program.  You see they are on opposite ends of the physiological spectrum.

If you're doing a program like ours and you have a goal of running a 5K, 10K, half marathon etc.  The key is to use a program that is supplemental to what you are doing.  You have your base fitness which is being pushed every day via the regular program, and then you have some supplemental running sprinkled in to help you get used to running and improve your speed and running economy.

Hours and hours of long distance training will negate strength gains, and create increased cortisol levels which could very likely cause muscles to shrink and you to not burn body fat.  It seems counter intuitive I know, but it does happen.  Our running program is designed to be efficient and effective. Just like you don't have to spend hours and hours in the gym lifting weights to be fit, the same goes for running.

If your goal is to finish a 5K, 10K, or half or even full marathon, you can do that on very small amounts of training if you're doing a well designed fitness program like ours is.  Our program is based off the high intensity principles and takes into account your regular programming.  Thereby, it doesn't hinder your progress and will help you be a better runner and a better performer overall.

Our run program begins Sept 1st.  We are offering a 5K, 10K and Half marathon package.  The 5K and 10K require 2 x a week of run training and the Half is 3 x a week.  That's it.  That's all the commitment necessary to finish those races.  If you're interested we'd love to get you signed up.  It's also open to non members so anyone can do the program with you if you have a friend that just wants to run.

Also, even if you're not a "runner" it doesn't matter.  This program will make you a better runner and will give you everything you need to be successful.




OHP while resting complete sets of auxiliary work


Medball Run x 200

Burpees x 7

AMRAP 15 mins

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