Run Ranger, Run

Run Ranger, Run

This is a 36-day program designed to increase your overall cardiovascular endurance and running capacity. We incorporate sprint work, zone specific runs, and low impact work to prescribe a well rounded approach that will guarantee faster run times.


It is recommended to have accurate heart rate zones when following this program. However, they are not needed. In the event you do not have accurate HR zones, Rate of Perceived Exertion (RPE) can be used.


Overall Duration: 5 weeks

Weekly Workouts: 6

Average daily workout completion time: 60-120 minutes

A week of training at a glance:

Day 1: Mile Intervals

Day 2: Low-Impact

Day 3: Sprints

Day 4: Rest

Day 5: Zone Run

Day 6: Varying Distance Sprints

Day 7: Low-Impact 


The program generally follows a 3 days of work to 1 day of rest, ratio.


What you will need:

  • Somewhere to run
  • Access to a rower
  • Access to a stationary bike, bike erg or road bike.
  • Access to various cardio machines that can be used for low-impact cardio. I.E. stationary bike, Jacob’s ladder, treadmill, elliptical, etc. *You do not need access to all of these.

OTX App Features:

  • Follow your program with an easy to follow and interactive interface.
  • Enter and track exercise metrics such as weight, reps, times, etc.
  • Communicate with the Get Selected community and coach via the community forum.
  • Track metrics such as bodyweight, steps, and macros & calories (by connecting MyFitnessPal).
  • View exercise tutorial videos.
  • Rearrange your workout and make up missed training days easily.


Your program will be assigned and start the day of purchase.

Total
USD$49
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Your payment will be charged after the 7-day trial, unless you cancel during the trial period.
Stripe

USD$49

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