Foundation Day focuses on building aerobic endurance, improving running mechanics, and establishing consistency.

This session is designed for all levels and emphasizes conversational pacing, efficient form, breathing control, and sustainable effort.

Workout Breakdown:
• Dynamic mobility warmup
• Cadence drills
• Easy jog build-in
• 2–4 mile Zone 2 aerobic run
• 4 x 20-second cadence pickups
• Cooldown walk + stretch

Session Itinerary:
6:45 AM – Check-in & accountability partner pairing
7:00 AM – Dynamic warmup
7:10 AM – Running drills
7:15 AM – Main workout
7:50 AM – Cooldown and recovery
8:00 AM – Personal Training & Goal Planning

Recommended Gear:
• Running shoes
• Water bottle
• Running app ( on phone/ watch)
• Towel
• Light electrolytes (optional)

Speed Day focuses on improving turnover, acceleration, pacing, and running efficiency.

This session builds faster, sharper, and stronger runners through structured interval work.

Workout Breakdown:
• Dynamic warmup
• Running drills + strides
• 6–10 interval reps (200m–400m)
• Recovery jogs
• Fast finish strides
• Cooldown stretch

Session Itinerary:
6:45 AM – Check-in & pace pairing
7:00 AM – Dynamic warmup
7:10 AM – Running drills
7:15 AM – Speed workout begins
7:50 AM – Recovery + cooldown
8:00 AM – Personal Training & Goal Planning

Recommended Gear:
• Running shoes
• Water bottle
• Running watch
• Towel
• Optional energy gel if needed

Strength Endurance Day develops durability, power, muscular endurance, and resilience under fatigue.

This session combines resistance, bodyweight conditioning, and endurance-based movement to strengthen runners and athletes.

Workout Breakdown:
• Dynamic warmup
• Running drills
• Sprint accelerations
• Strength circuit: ( Timed endurance effort)
1.Squats
2.Lunges
3.Pushups
4.Burpees
5.Planks
6.Mountain climbers
7.Broad jumps

• Recovery jog
• Cooldown stretch

Session Itinerary:
6:45 AM – Check-in
7:00 AM – Dynamic warmup
7:10 AM – Drill activation
7:15 AM – Strength circuits + endurance work
7:50 AM – Recovery cooldown
8:00 AM – Personal Training & Goal Planning

Recommended Gear:
• Running shoes
• Water bottle
• Training / Yoga Mat
• Towel

Tempo Day focuses on sustained effort, threshold pacing, and race-strength development.

Participants will learn how to manage discomfort, control pace, and improve endurance over time.

Workout Breakdown:
• Dynamic warmup
• Running drills
• Easy run build-in
• Structured tempo blocks
• Pace surge finish
• Recovery jog + cooldown

Session Itinerary:
6:45 AM – Check-in
7:00 AM – Warmup
7:10 AM – Drills
7:15 AM – Tempo workout begins
7:50 AM – Cooldown + recovery
8:00 AM – Personal Training & Goal Planning

Recommended Gear:
• Running shoes
• Water bottle
• Running watch
• Towel
• Electrolytes

Test Day is designed to measure growth through timed efforts and benchmark workouts.

This is where participants track progress, challenge their limits, and evaluate improvements in speed, endurance, and consistency.

Workout Breakdown:
Timed 1 Mile
Timed 2 Mile
Timed 5K
Battle Buddy Challenge

Session Itinerary:
6:45 AM – Check-in
7:00 AM – Dynamic warmup
7:10 AM – Running drills + strides
7:15 AM – Timed effort begins
7:50 AM – Cooldown + reflection
8:00 AM – Personal Training & Goal Planning

Recommended Gear:
• Running shoes
• Water bottle
• Running watch
• Heart rate monitor (optional)
• Towel
• Competitive mindset