1.5 Mile PRT Run Plan

Posted by Brian PCF
Aug 10 2010

Dan C. of the 0530 crew is gearing up for a PRT in October, which will end with a 1.5 mile timed run.

Ideally, Dan would sucker somebody else into running with him because he likes running about as much as I do – and the only way you get me to run is if I do it with somebody else. In the words of Pat Sherwood, “Running Breeds Cowardice.”

Ignoring that fact for a moment, here’s a pretty simple six week training plan for Dan. Only two WODs per week, to be done along with three Crossfit WODs per week:

Week 1
8x200m, rest two minutes between intervals
3x800m, rest 3x run time

Week 2
8x200m, rest two minutes between intervals
5x400m, rest 2x run time

Week 3
8x200m, rest two minutes between intervals
1 mile @ 85% perceived exertion

Week 4
5x400m, rest 2x run time
Every 30 seconds sprint 50m until you’ve covered 1 mile

Week 5
8x200m, rest two minutes between intervals
3x800m, rest 3x run time

Week 6 (taper)
3×800 @ 85% perceived exertion
5x200m @ 80% perceived exertion

Week 7
Test

As always, my price is compliance. So will be looking for Dan to post his times each week to the comments of this post.

Good luck Dan!

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