Red Zone Running Club - Month 1

MONTH 1
WEEK 1
WEEK 1 - SESSION 1
CLICK HERE FOR SESSION TIMER CLICK HERE FOR SESSION TIMER
WEEK 1 - SESSION 1
ADVANCED
Load Number Minimum target distance Maximum target distance Minimum estimated pitch Maximum estimated pitch
per rep (m) per rep (m) lengths per rep lengths per rep
1 930 1070 9.3 10.7
2 500 570 5 5.7
3 280 320 2.8 3.2
4 140 160 1.4 1.6
BEGINNER
1 730 870 7.3 8.7
2 400 470 4 4.7
3 220 250 2.2 2.5
4 120 130 1.2 1.3
CYCLING ALTERNATIVE
WEEK 1 - SESSION 2
WEEK 1 - SESSION 2
ADVANCED
1 700 800 7 8
2 500 570 5 5.7
3 280 320 2.8 3.2
4 140 160 1.4 1.6
BEGINNER
1 550 650 5.5 6.5
2 400 470 4 4.7
3 220 250 2.2 2.5
4 120 130 1.2 1.3
CYCLING ALTERNATIVE
WEEK 1 - SESSION 3
WEEK 1 - SESSION 3
ADVANCED
1 930 1070 9.3 10.7
2 500 570 5 5.7
3 280 320 2.8 3.2
4 140 160 1.4 1.6
BEGINNER
1 730 870 7.3 8.7
2 400 470 4 4.7
3 220 250 2.2 2.5
4 120 130 1.2 1.3
CYCLING ALTERNATIVE
STAY CONNECTED Click Here
Remember to share your progress with your Red Zone

coaches other Red Zone Running Club members
WEEK 2
WEEK 2 - SESSION 1
WEEK 2 - SESSION 1
ADVANCED
1 700 800 7 8
2 500 570 5 5.7
3 280 320 2.8 3.2
4 140 160 1.4 1.6
BEGINNER
1 550 650 5.5 6.5
2 400 470 4 4.7
3 220 250 2.2 2.5
4 120 130 1.2 1.3
CYCLING ALTERNATIVE
WEEK 2 - SESSION 2
WEEK 2 - SESSION 2
ADVANCED
Load Number Minimum target distance per rep Maximum target distance per Minimum estimated pitch Maximum estimated pitch
(m) rep (m) lengths per rep lengths per rep
1 500 570 5 5.7
2 280 320 2.8 3.2
3 150 270 1.5 1.7
4 280 320 2.8 3.2
5 500 570 5 5.7
BEGINNER
1 430 500 4.3 5

2 230 280 2.3 2.8
3 130 150 1.3 1.5
4 230 280 2.3 2.8
5 430 500 4.3 5
CYCLING ALTERNATIVE
WEEK 2 - SESSION 3
WEEK 2 - SESSION 3
ADVANCED
1 700 800 7 8
2 500 570 5 5.7
3 280 320 2.8 3.2
4 140 160 1.4 1.6
BEGINNER
1 550 650 5.5 6.5
2 400 470 4 4.7
3 220 250 2.2 2.5
4 120 130 1.2 1.3
CYCLING ALTERNATIVE

WEEK 3
WEEK 3 - SESSION 1
WEEK 3 - SESSION 1
ADVANCED
1 500 570 5 5.7
2 280 320 2.8 3.2
3 150 270 1.5 1.7
4 280 320 2.8 3.2
5 500 570 5 5.7
BEGINNER
1 430 500 4.3 5

2 230 280 2.3 2.8
3 130 150 1.3 1.5
4 230 280 2.3 2.8
5 430 500 4.3 5
CYCLING ALTERNATIVE
WEEK 3 - SESSION 2
Have 5 min rest after load 4 and repeat the session
WEEK 3 - SESSION 2
ADVANCED
1 750 850 7.5 8.5
2 150 170 1.5 1.7
3 100 110 1 1.1
4 750 850 7.5 8.5
BEGINNER
1 700 800 7 8
2 130 150 1.3 1.5
3 90 100 0.9 1
4 700 800 7 8
CYCLING ALTERNATIVE
WEEK 3 - SESSION 3
WEEK 3 - SESSION 3
ADVANCED
1 500 570 5 5.7
2 280 320 2.8 3.2
3 150 270 1.5 1.7
4 280 320 2.8 3.2
5 500 570 5 5.7
BEGINNER
1 430 500 4.3 5

2 230 280 2.3 2.8
3 130 150 1.3 1.5
4 230 280 2.3 2.8
5 430 500 4.3 5
CYCLING ALTERNATIVE

WEEK 4
WEEK 4 - SESSION 1
WEEK 4 - SESSION 3
ADVANCED
1 750 850 7.5 8.5
2 150 170 1.5 1.7
3 100 110 1 1.1
4 750 850 7.5 8.5
BEGINNER
1 700 800 7 8
2 130 150 1.3 1.5
3 90 100 0.9 1
4 700 800 7 8
CYCLING ALTERNATIVE
WEEK 4 - SESSION 2
WEEK 4 - SESSION 2
ADVANCED
1 100 110 1 1.1
2 150 170 1.5 1.7
3 280 320 2.8 3.2
4 500 570 5 5.7
5 930 1070 9.3 10.7
BEGINNER
1 90 100 0.9 1
2 130 150 1.2 1.5
3 270 300 2.7 3
4 430 530 4.3 5.3
5 670 870 6.7 8.7
CYCLING ALTERNATIVE
WEEK 4 - SESSION 3
WEEK 4 - SESSION 3
ADVANCED
1 750 850 7.5 8.5
2 150 170 1.5 1.7
3 100 110 1 1.1
4 750 850 7.5 8.5
BEGINNER
1 700 800 7 8
2 130 150 1.3 1.5
3 90 100 0.9 1
4 700 800 7 8
CYCLING ALTERNATIVE


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MONTH 1

Remember to share your progress with your Red Zone

1 430 500 4.3 5

Remember to share your progress with your Red Zone

1 430 500 4.3 5

Have 5 min rest after load 4 and repeat the session

1 430 500 4.3 5

Remember to share your progress with your Red Zone

Have 5 min rest after load 4 and repeat the session

Have 5 min rest after load 4 and repeat the session

Remember to share your progress with your Red Zone

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