[Cass]

This is what I have done over the last 2 weeks. On run days, I do a leg workout, as well. And on calestenics days, I work in either a chest/tri and back/bi workout afterwards. After this program, I will do a maintenence variation of this workout.

1. Interval Run- 5 x 3 minutes Fast (800m pace), 3 minutes slow jog between reps

2. Calesthenics- Dips 4 x 20 seconds (3-5 minutes rest), Push Ups 4 x 30 seconds (3-5min rest), Sit Ups 3 x 45 seconds (3-5min rest), Pull Ups 3 x 10 (weighted if able)

3. 5 mile run as follows: 1 mile Slow, 1 mile Moderate Pace, 1 mile Fast, 1 mile moderate pace, 1 mile slow

4. Rest

5. Interval Run- 5 minutes slow warm up followed by 4 x 6 minutes (at 90-95% of best 1 mile pace), 3 minute slow jog between reps

6. Ruck- 45lbs, 3 hours

7. Calesthenics- 60 Dips, 60 Strict Push Ups, 100 Sit Ups, 50 Strict Pull Ups (complete each exercise in order as fast as possible, in as few sets as possible)

8. Interval Run, 5 minutes Slow Warm up followed by 3 x 10 minutes (at 90-95% 2 mile test pace), 5 minute Slow Jog between reps

9. Calesthenics- Push Ups 3 x Failure (4-5 minutes rest between sets), Dips (sames as push ups), Sit Ups 3 x 60 seconds (4-5minutes rest between sets)

10. 5 mile Run at 90% of goal race pace

11. Ruck- 45lbs, 4 Hours

12. Rest Day

13. Light Calesthenics- 1 Set of each, push ups and sit ups performing 75-80% of your goal reps for test day

14. Interval Run, 4 x 3 minutes Fast (800m pace) with 3 minutes Slow between Reps