In this final week of April training, we start things off with a workout centered around a tempo run. Per our needs and the time of year, your pace for the tempo run will be determined by perceived exertion—by feel rather than using a heart-rate monitor or pace derived from a time trial. Below is Week 4 of a training program crafted by Yancy Culp. The previous three weeks are listed below.

Week 1

Week 2

Week 3

Day 1: Tempo Run

6 min tempo run

Step-ups x 20 (10 each side)

Banded RDL x 10 (5 each side)

Banded push ups 10 (5 each side)

Run x 6min Tempo run (a tempo run  is a pace that should feel comfortable during the entire 6min but it’s on the verge of being uncomfortable)

Burpee lateral hops 10

Dead ball shoulder over x 10

Banded Pull Ups

Run x 6min at Tempo effort (Tempo effort is a pace that should feel comfortable during the entire 6min but it’s on the verge of being uncomfortable)

Day 2: Runs and Battle Rope

3 Rounds

Run x 6 min at comfortable aerobic effort

Pull Up ISO Hold (:45)

Battle Rope Waves with Lateral Shuffle x 8

Shoulder Taps x 14

Run x 6 min at comfortable aerobic effort

Sandbag Thrusters x 14

Kettlebell Halos x 14 (7 each direction)

Strength Band Seated Rows x 14 (7 each side)

Run x 6 min at comfortable effort

Burpee lateral Hops x 14

Day 3: Burpee Day

5 minutes to complete:

Burpee x 10

Sandbag burpees x 9

One leg burpee x 8

Burpee to slam x 7

One leg burpee to slam x 6

Followed by:

Run x 11 min at comfortable aerobic effort

Repeat 10/9/8/7/6/5 burpee sets

Total Run Time = 16min

Day 4: Easy Run Day

Run x 26 min at comfortable aerobic effort

Total running = 26 min

Day 5: Strength and Conditioning

3 rounds

Strength band backward lunge x 20 (10 each leg)

Dumbbell snatch x 10

Sandbag deadlifts

Banded face pulls x 10

Sandbag walking lunge x 50 (25 each side)

Bodyweight step-up x 30 (15 each side)

Forward bear crawl x 40m

Day 6:  Battle Rope Circuit

Run x 8 min at comfortable aerobic effort

Battle Rope Upper Cuts x 20

Battle Rope waves x 20

Strength Band assisted pull-up x 5

followed by shoulder taps x 10

Run x 8 min at comfortable aerobic effort

Single Arm Pivot Punches x 20 (10 each side)

Slam Ball Overhead Sit Ups

Day 7:  Mobilize

A day off to recover from the training and restore and improve mobility. Try this 10-minute mobility workout if time is a factor.