4-WEEK TRAINING PROGRAM

Use this 4-week, comprehensive strength and running program to get in racing shape for the Mens Health Urbanathlon.

PROGRAM OVERVIEW
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Mobility + Run
SEE PAGE 4-5 FOR RUNNING PROGRAM

Mobility + Strength A
SEE PAGE 6-7 FOR STRENGTH A

Mobility + Run
SEE PAGE 4-5 FOR RUNNING PROGRAM

Mobility + Strength B
SEE PAGE 8-9 FOR STRENGTH B

Mobility + Run
SEE PAGE 4-5 FOR RUNNING PROGRAM

MOBILITY
EXERCISE

Perform one round of these mobility exercises* before every run & strength workout.
REPS REST

TRX Bottom Up Squat TRX Hack Squat to Biceps Curl TRX Golf Rotation TRX Overhead Squat TRX Half Kneeling Rollout TRX Wall Slides (Stand Facing Away)

3 3 3 each side 3 3 each side 3

15 sec 15 sec 15 sec 15 sec 15 sec 15 sec

*See video for exercise examples

RUNNING PROGRAM OVERVIEW

WARM-UP For all runs, warm up with Mobility (Page 3) + 10 min. easy jogging followed by 10 accelerations (accelerate to a fast tempo and return to an easy pace). MONDAY HIIT* RUN: 1/4-mile intervals with 3 min. recovery between each. Note: Run 1/4 miles as fast as possible, striving to improve time every rep, every week. Take 3 min rest between each interval with easy jog or walk. WEDNESDAY HIIT* RUN: 1/2-mile intervals with 5 min. recovery between each. Note: Run 1/2 miles as fast as possible, striving to improve every rep, every week. Take 5 min. rest between each interval with easy jog or walk. FRIDAY ENDURANCE MILES Note: Tempo is at or almost race pace, Steady is an easy pace, which is much slower than race pace.

*High-Intensity Interval Training

RUNNING PROGRAM CALENDAR

WEEK MONDAY HIIT 1/4-mile Intervals WEDNESDAY HIIT 1/2-mile Intervals FRIDAY Endurance Miles

1 2 3 4

5 Interval Repeats 6 Interval Repeats 7 Interval Repeats 6 Interval Repeats

3 Interval Repeats 4 Interval Repeats 5 Interval Repeats 4 Interval Repeats

7 Tempo Miles 8 Tempo Miles 9 Tempo Miles 8 Steady Miles

STRENGTH WORKOUT A
EXERCISE REPS REST ROUNDS

TRX Power Pull 1 TRX Clock Press TRX Lunge TRX Cossack 2 TRX Side Plank with Rotation TRX Cycle Jumps

10 each side 10 alternating 10 each side

REST 30 SEC

15 sec 15 sec 15 sec 15 sec 15 sec 15 sec

Week 1: 2x Week 2: 3x Week 3: 4x Week 4: 2x Week 1: 2x Week 2: 3x Week 3: 4x Week 4: 2x

20 alternating 10 each side 20 alternating

REST 30 SEC

Continues on Next Page

6

STRENGTH WORKOUT A
EXERCISE REPS REST ROUNDS

TRX Crossing Balance Lunge 3 TRX Mountain Climber TRX Sprinter Start

10 each side 20 alternating 10 each side

REST 30 SEC

15 sec 15 sec 15 sec

Week 1: 2x Week 2: 3x Week 3: 4x Week 4: 2x

STRENGTH WORKOUT B
EXERCISE REPS REST ROUNDS

TRX Overhead Squat 1 TRX Low Row TRX Front Squat with Hop
REST 30 SEC

10 reps 10 reps 15 reps 10 reps 10 reps 10 reps

REST 30 SEC

15 sec 15 sec 15 sec 15 sec 15 sec 15 sec

Week 1: 2x Week 2: 3x Week 3: 4x Week 4: 2x Week 1: 2x Week 2: 3x Week 3: 4x Week 4: 2x

TRX Hamstring Curl 2 TRX Atomic Push-Up with Close Grip TRX Y Fly

Continues on Next Page

8

STRENGTH WORKOUT B
EXERCISE REPS REST ROUNDS

TRX Swimmer Pull 3 TRX Triceps Kickback TRX Squat Jump

REST 30 SEC

10 reps 10 reps 15 reps

15 sec 15 sec 15 sec

Week 1: 2x Week 2: 3x Week 3: 4x Week 4: 2x

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