Running Programme First Edition
The Temple of Gains Running Programme First Edition, designed to help you become fitter, faster, leaner and a better runner. This programme can be done 1-3 times per week and should be followed for at least 6 weeks.
This 36 minute audio guided running programme can be done indoors or outdoors. To maximise your full potential you may consider doing it first on a running machine so you can get a feel for your true speed potential before taking it outdoors, but if you would prefer to do it outdoors from day 1, then that is ok too. I have created a tracking sheet for you to see your week on week progress and you can download it at the bottom of this page.
Temple of Gains runners are encouraged to contact @MrDanCunningham directly for programme support and guidance and to tag him in their stories for accountability, helping them stick with the programme once they start.
Workout guide:
1. 9 minute progressive style warm up round
2. 1:1 Work recovery maximum distance challenge (targets: 1.6- 2.5km)
3. 2 minute active recovery round (70-80% HR)
4. Race to 800m @ 1%. 4.20 time cap
5. Speed interval round
The main session lasts just under 40 minutes.
If you are using an iPhone for this audio programme, I recommend downloading this app for ease of use.
The Temple of Gains Running Programme First Edition, designed to help you become fitter, faster, leaner and a better runner. This programme can be done 1-3 times per week and should be followed for at least 6 weeks.
This 36 minute audio guided running programme can be done indoors or outdoors. To maximise your full potential you may consider doing it first on a running machine so you can get a feel for your true speed potential before taking it outdoors, but if you would prefer to do it outdoors from day 1, then that is ok too. I have created a tracking sheet for you to see your week on week progress and you can download it at the bottom of this page.
Temple of Gains runners are encouraged to contact @MrDanCunningham directly for programme support and guidance and to tag him in their stories for accountability, helping them stick with the programme once they start.
Workout guide:
1. 9 minute progressive style warm up round
2. 1:1 Work recovery maximum distance challenge (targets: 1.6- 2.5km)
3. 2 minute active recovery round (70-80% HR)
4. Race to 800m @ 1%. 4.20 time cap
5. Speed interval round
The main session lasts just under 40 minutes.
If you are using an iPhone for this audio programme, I recommend downloading this app for ease of use.
The Temple of Gains Running Programme First Edition, designed to help you become fitter, faster, leaner and a better runner. This programme can be done 1-3 times per week and should be followed for at least 6 weeks.
This 36 minute audio guided running programme can be done indoors or outdoors. To maximise your full potential you may consider doing it first on a running machine so you can get a feel for your true speed potential before taking it outdoors, but if you would prefer to do it outdoors from day 1, then that is ok too. I have created a tracking sheet for you to see your week on week progress and you can download it at the bottom of this page.
Temple of Gains runners are encouraged to contact @MrDanCunningham directly for programme support and guidance and to tag him in their stories for accountability, helping them stick with the programme once they start.
Workout guide:
1. 9 minute progressive style warm up round
2. 1:1 Work recovery maximum distance challenge (targets: 1.6- 2.5km)
3. 2 minute active recovery round (70-80% HR)
4. Race to 800m @ 1%. 4.20 time cap
5. Speed interval round
The main session lasts just under 40 minutes.
If you are using an iPhone for this audio programme, I recommend downloading this app for ease of use.
