1
25min run
10 second sprints every 5 minutes
2
25min run
steady pace
+ strength
workout
3
10min run
then stop and do
10 burpees
3 sets in total
4
25min run
steady pace
+ strength
workout
5
1min jog
1min sprint
7 sets in total
6
25min run
steady pace
+ strength
workout
7
5min jog
5min run
5min sprint
5min cooldown
8
25min run
steady pace
+ strength
workout
9
25min run
10 second jog backwards
every 5 minutes
10
25min run
steady pace
+ strength
workout
11
10min run
then stop and do
10 burpees
3 sets in total
12
25min run
steady pace
+ strength
workout
13
1min jog
1min sprint
7 sets in total
14
25min run
steady pace
+ strength
workout
15
25min run
10 second sprints every 5 minutes
16
25min run
steady pace
+ strength
workout
17
5min jog
5min run
5min sprint
5min cooldown
18
25min run
steady pace
+ strength
workout
19
10min run
then stop and do
10 burpees
3 sets in total
20
25min run
steady pace
+ strength
workout
21
1min jog
1min sprint
7 sets in total
22
25min run
steady pace
+ strength
workout
23
25min run
20 second jog backwards
every 5 minutes
24
25min run
steady pace
+ strength
workout
25
10min run
then stop and do
10 burpees
3 sets in total
26
25min run
steady pace
+ strength
workout
27
5min jog
5min run
5min sprint
5min cooldown
28
25min run
steady pace
+ strength
workout
29
1min jog
1min sprint
7 sets in total
30
25min run
steady pace
+ strength
workout
save
reset

 

Download

 Roadwork Running Program by DAREBEE

Running, done right can become a powerful platform that will launch our fitness to a new level, challenge us, help us build strength and condition us to exertion. No one use running as a tool to unlock athletic ability better than boxers and Roadwork is a program designed to help you use running like a boxer. Each day aims to build something specific: speed, endurance, strength, explosiveness or recovery time. By the end of the thirty day period you could be a contender.