Advanced Training
Uploaded by
harryp16Advanced Training
Uploaded by
harryp16FROM HERO
This 12-Week Training Program is for those who run and are active regu-
larly. It assumes you already have a solid base fitness and have been run-
ning several times a week, but have not been training for a race. During
TO GOD
week 7-12, we suggest you do a few of your runs at night to mimic the
night run you’ll do during your Ragnar, in addition to running twice a day
on tired legs like you will during Ragnar. Yoga, boot camp, crossfit, TRX
are all great in addition to running, but not as a substitute.
Ragnar’s Advanced 12-Week
Training Program
WEEK MON TUES WED THURS FRI SAT SUN
1 35 min. 40 min. REST 40 min. 35 min. 40 min. 60 min.
2 35 min. 40 min. REST 40 min. 35 min. 40 min. 60 min.
45 min. 45 min.
3 40 min. 4x3 min.
pickups
REST 45 min. 40 min. 10x1 min.
pickups
75 min.
(2 min rest) (1 min rest)
45 min. 45 min.
4 40 min. 8x2 min.
pickups
REST 45 min. 40 min. 2x5 min.
pickups
75 min.
(90 sec. rest) (3 min rest)
40 min.
5 30 min. 35 min. REST
8x1 min.
pickups
(1 min. rest)
30 min. 40 min. 60 min.
45 min. 40 min.
6
3x5 min. 4x3 min.
35 min. pickups
REST 40 min. 35 min. 60 min.
pickups
(2:30 min. (2 min rest)
rest)
50 min. 50 min.
7 40 min. 8x2 min.
pickups
(90 sec. rest)
REST 45 min. 40 min. 10x90 sec.
pickups
75 min.
(90 sec. rest)
50 min. 45 min.
8 5x3 min. 10x1 min.
40 min. REST 45 min. 40 min. 75 min.
pickups pickups
(2 min rest) (1 min. rest)
WEEK MON TUES WED THURS FRI SAT SUN
40 min. 60 min.
9 35 min. 3x5 min.
pickups
REST 45 min. 45 min. 6x90 sec.
pickups
90 min.
(2:30 min (90 sec. rest)
rest)
50 min. 50 min.
10 35 min. 3x5 min.
pickups
(2:30 min.
REST 35 min. 40 min. 5x3 min.
pickups
(2 min rest)
90 min.
rest)
50 min. 40 min.
11 35 min. 8x2 min.
pickups
REST 35 min. 35 min. 10x1 min.
pickups
65 min.
(90 sec. rest) (1 min rest)
35 min.
12 35 min. 10x45 sec.
pickups
REST 30 min.
(45 sec. rest)
Denotes optional two-a-day. So split time in half and run 6-8 hours apart.
Denotes optional night run. Practice running with a headlamp and get used to running with safety gear.
*Pickups are accelerations during the run. Accelerate from normal running pace for the time specified, and
then go back to regular pace during rest periods.
ABOUT STEVE JONES:
Steve Jones, former marathon and half marathon
record holder, is a longtime Reebok ambassador.
Steve has won multiple major marathons including
Chicago, London and NYC and currently coaches
runners to maximize their fullest potential.
