zero 2 twentysix.two

2
Steps

zero 2 twentysix.two
zero 2 twentysix.two

Zero 2 26.two

Muscle Group:

Cardiovascular

Categories:

Equipment:

Bodyweight, Timer

Exercise

How To: Simply run as fast as you can! To improve your cardio and body composition you need to go “balls to the walls” and not slow down because when you have finished your sprint you need to be at your limits to get results.

*If you can speak whilst your sprinting then your not sprinting fast enough.

How To: Your rest period will begin with walking as a result of the hard-earned effort you gave during your sprint interval. When you have caught your breath then you should get yourself back into a steady-state running pace which should be about 50% of your maximum effort.

You will complete “Zero 2 26.two” three times per week. For best results you should consider combining this runners program alongside a structured strength training plan to help build strength through your sagittal plane movements and reduce the risk of injury to tendons, ligaments, and muscles. I would highly recommend regular stretching with a huge focus on your hips/pelvic girdle, hamstrings, calves/soleus muscle group.

Always listen to what body tells you. For example, if your feet are sore or hips are tight then enjoy a well earned rest and stretch before hitting your following workout.

Week 1 – 4

   Work Rest No. of Intervals Route 
 Workout 1  45secs  5mins  7 sets 6-8 mi
 Workout 2  45secs  5mins  7 sets  
 Workout 3  45secs 5mins  7 sets  
 Workout 4  45secs  4mins 45secs  7 sets  
 Workout 5  45secs  4mins 45secs  7 sets  
Workout 6 10-12 mile run timed (1hr 45mins)
 Workout 7  1min 4mins 30secs 7 sets  
 Workout 8  1min 4mins 30secs 7 sets  
Workout 9 1min 4mins 30secs 7 sets  
Workout 10 1min 4mins 15secs 7 sets  
Workout 11 1min 4mins 15secs 7 sets  
Workout 12 10-12 mile run timed (1hr 40mins)

Week 5 – 8

   Work Rest No. of Intervals Route 
 Workout 13        
 Workout 14        
 Workout 15        
 Workout 16        
 Workout 17        
Workout 18        
 Workout 19        
 Workout 20        
Workout 21        
Workout 22        
Workout 23        
Workout 24        

Week 9 – 12

   Work Rest No. of Intervals Route 
 Workout 25        
 Workout 26        
 Workout 27 18 mile run (this is your “trustbuilder”)
 Workout 28        
 Workout 29        
Workout 30        
 Workout 31        
 Workout 32        
Workout 33 10-12 mile run
Workout 34 30secs 6mins 30secs 6 sets  
Workout 35 30secs 7mins 5 sets  
Workout 36 30secs 7mins 30secs  4 sets  

Body Parts Worked

ABS & CORE:

CHEST & SHOULDERS:
BACK:
ARMS:
QUADS, HAMSTRINGS & GLUTEALS:

Workout Goals

STRENGTH:

CARDIO:
FAT BURNING:
CORE STABILITY:
MUSCLE GROWTH:

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