Base Training

One of the most important aspects of beginning a new running program is building a
solid base. A good base builds up your endurance and your bodies ability to work
harder. If you’ve already been running for more than 3 months you set this at 2
weeks. If this is your first time incorporating road work into your plan it’s important
to complete this phase, possibly more depending on your fitness level.

4 Weeks (new runner)2 Weeks (3+

Phase Duration
months of consistent running)

Frequency 3-4x Per Week

Workout:·
1. 5 minute Warm Up – Zone 1
Base 2. 10 minute Basic – Zone 2
Workout “Basic” 3. 2 minute Work – Zone 3
4. 10 minute Basic – Zone 2
5. 5 minute Cool Down – Zone 1

Workouts

Once you’ve completed the base building phase, you can start incorporating harder
“fight like” efforts into your plan along with longer duration endurance building
workouts. In this section we’ll give you 3 “Staple” workouts. You should hit all 3
workouts during the week; you can add additional mileage with the “Basic”
workout.

This workout is designed to learn to push a tempo intensity.

1. 5 minute Warm Up – Zone 1
2. 10 minute Basic – Zone 2
Workout 1:“Persistence”3. 20 minute Work – Zone 4
4. 5 minute Cool Down – Zone 1
Total Duration: 40 minutes

This workout is designed to increase your endurance and

teach your body to react and recover.
Workout 2:“Evolve” 1. 5 minute Warm Up – Zone 1
2. 20 minute Basic – Zone 2
3. 3 minute Work – Zone 4
 4. 20 minute Basic – Zone 2
5. 3 minute Work – Zone 4/5
6. 5 minute Cool Down – Zone 1
Total Duration: 56 minutes

Once a month add one interval to this workout to increase the

duration

Hit your local running track for this one! Purpose: Build
speed and increase your ability to sustain sprints & hard
efforts. This also mimics the stress and recovery times in
fights.
1. 5 minute Warm Up – Zone 1/2
2. 4 minute Work – Zone 4
Workout 3: “Greatness” 3. 1 minute Sprint – Zone 5
4. 1 minute Recovery – sit down·
5. 5 minute Cool Down – Zone 2
6. Repeat interval 2-4, 3 times.
Total duration: 28 minutes

Scheduling & Building Volume

Making sure roadwork is scheduled with adequate recovery is an important part of

the program. Also factor in your fight specific training into the overall plan to find
the perfect balance of training and recovery. Here are some general rules to follow:

 Stagger the 3 staple runs. Example: Monday: Persistence, Wednesday: Greatness,

Saturday: Evolve
 Complete “Greatness” on fresh legs. So no heavy workouts the day before.
 Balance your fight sport specificity. Example: Since Greatness will have a high
training load, it’s not best to do a hard leg heavy day the following day. So no hard
wrestling workouts on Sunday if you ran hard on Saturday!
 “Basic” will have a low training load if the run is under an hour, but you can also add
more work periods for a longer workout. Just keep in mind cumulative fatigue will
kick in. Basic is your go to run for ANY run outside your Staple Runs.
 As you progress it’s important to add work, but do it smart. You can bump up your
Greatness set by one interval as you get more fit.
 Throw in a recovery week every 4 weeks, where you back off on the volume by 20%
for the week.
 Be sure to taper for your event/fight. We find a 2 week taper works great. During
taper you’ll remove Greatness from your schedule, and start reducing total volume
by 50% to make sure you’re on fresh legs for the fight!