This Program is a total of 8 weeks long with a week of testing on the front and back end. You will run 3 times a week. Monday will be 400 repeats. Wednesday will be 800 repeats and Saturday will be a 3-5 mile 70% effort run. Tuesday is Trap bar deadlift, bench and accessories. Friday is Back Rack Reverse Lunge and Power Clean plus accessories.
After you test your 1 mile time, email firstname.lastname@example.org for your interval times.