Space Session 1 and Session 2 at least 48 hours apart — Monday/Wednesday works well. If the week has a Session 3, do it Friday or Saturday.
Week 1 is free. Weeks 2–8 need the full program.
$19.99 gets you all eight weeks, session logging, your progress chart, and the PDF manual.
WEEK 1PHASE 1 - FOUNDATIONIntroduce
Set your numbers, wake the engine up, and learn what your target pace feels like.
BRONCO TEST (PRE)
Full protocol is in Part 6. Record your time to the second, plus each 240 m set split. Every number in this program comes from it.
Session 1ENGINE
Aerobic power - straight line
5 × 400 m1:37
- Where
- 100 m straight · 4 lengths (3 turnarounds)
- Speed
- 90% MAS
- Rest
- Same as rep
Rest = the same time the rep took. Walk it, don't sit down.
Session 2GRIND
Aerobic base / threshold
3 × 800 m3:25
- Where
- 100 m straight · 8 lengths (7 turnarounds)
- Speed
- 85% MAS
- Rest
- 2:00
This should feel controlled and repeatable. If rep 3 is your fastest, you paced it well.