Today, we are excited to share four new progression workouts for the month of September!

These workouts range from 40 to 70 minutes, offering something every runner can enjoy. The biggest part of these workouts is that they focus on Zone 2 training—a proven way to build endurance, improve efficiency, and set the foundation for faster running.

Let’s dive into the new workouts released this month.

New Workouts to Level Up Your Zone 2 Training

Discover fresh new workouts that will challenge you while boosting your fitness and strengthening your aerobic base. 

• Equal Intensity (70 Min): You will start with an 11 minute warmup followed by four sets of 15 second strides with 75 seconds easy. Then, you will run for 42 minutes, gradually increasing the intensity every 14 minutes as you move from the lower to the higher end of Zone 2. You will end with a 10 minute cooldown.
• Shifted Intensity (60 Min): You will start with an 10.5 minute warmup followed by three sets of 15 second strides with 75 seconds easy. Then, you will run 14 minutes in your lower Zone 2, 12 minutes in your mid Zone 2, and finish with 8 minutes in your upper Zone 2. You will end with a 10 minute cooldown.
• Skewed Intensity (50 Min): You will start with an 8 minute warmup followed by two sets of 15 second strides with 75 seconds easy. Then, you will run 14 minutes in your lower Zone 2, 10 minutes in your mid Zone 2, and finish with 6 minutes in your upper Zone 2. You will end with an 8 minute cooldown.
• Equal Intensity (40 Min): You will start with an 8 minute warmup followed by two sets of 15 second strides with 75 seconds easy.  Then, you will run 24 minutes, gradually increasing the intensity every 8 minutes as you move from the lower to the higher end of Zone 2. You will end with a 4 minute cooldown. 

Ready to Set Big PRs this Fall?

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