Distance Engine - 12 weeks to a stronger threshold

A faster 10 km and a bigger engine: threshold runs, heavy lifts and first plyometrics.

For runners ready for real speed work and real lifting. Threshold and 10K-pace sessions build your engine, the trap bar deadlift builds strength, and plyometrics make your stride springier. Ends with a 10 km race or time trial.

• 12 weeks in 3 blocks: Base and Bounce, Threshold, Speed and Race
• 4 runs + heavy and plyo strength sessions, 34 km building to 43 km
• Checkpoint: trap bar deadlift at 1.25 × body weight for 5
• 16-page PDF

Not medical advice. See a doctor before starting any physical activity program.