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25min run 25min run 10min run

10 second sprints steady pace then stop and do
every 5 minutes + strength 10 burpees
workout 3 sets in total

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25min run 1min jog 25min run

steady pace 1min sprint steady pace
+ strength 7 sets in total + strength
workout workout

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5min jog 25min run 25min run

5min run steady pace 10 second jog
5min sprint + strength backwards
5min cooldown workout every 5 minutes

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25min run 10min run 25min run

steady pace then stop and do steady pace
+ strength 10 burpees + strength
workout 3 sets in total workout

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1min jog 25min run 25min run

1min sprint steady pace 10 second sprints
7 sets in total + strength every 5 minutes
workout
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25min run 5min jog 25min run

steady pace 5min run steady pace
+ strength 5min sprint + strength
workout 5min cooldown workout

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10min run 25min run 1min jog

then stop and do steady pace 1min sprint
10 burpees + strength 7 sets in total
3 sets in total workout

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25min run 25min run 25min run

steady pace 20 second jog steady pace
+ strength backwards + strength
workout every 5 minutes workout

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10min run 25min run 5min jog

then stop and do steady pace 5min run
10 burpees + strength 5min sprint
3 sets in total workout 5min cooldown

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25min run 1min jog 25min run

steady pace 1min sprint steady pace
+ strength 7 sets in total + strength
workout workout

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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.

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