HERMOD- Speed Over Distance

So you want to get faster, but without sacrificing those hard-earned gains under the barbell. Maybe you don't lift at all right now, but can't afford to get slower. Keep reading. This is your program.

This is an 11-week program designed for those ready to break through an aerobic plateau, those ready to commit to running faster as much as they have getting stronger. The focus is the three running sessions per week, while you'll spend the other two days in the gym on an upper-body/lower-body split to ensure you cover your strength bases without overtaxing your system.

For good measure, you'll hit abs (chassis integrity) three times a week to build those hip flexors and core. Lastly, you'll crush a METCON (Metabolic Conditioning circuit) once a week to double down on developing your glycolytic and aerobic energy systems. 

Your tested metrics are focused on running, but you need a decent idea of what your one-rep-max (1RM) is on the Big 4: Back Squat, Bench Press, Deadlift, and Overhead Press. It's not important that you test your 1RM prior to starting, as long as your estimate is reasonably within 15-20 pounds of reality.

You will see a natural ebb and flow of mileage throughout the program. The goal here is increasing pace, not mileage. It should never be easier because you should be running faster. Whether you are ready to get into the backcountry or just looking to "get back into it," this is for you.

Strap in, you are about to get after it.