Max Run Programme


Milforum's Bouncer
Track Workout
On a regulation 400m track run one lap as fast as you can then walk 100m, then run two laps as fast as you can, then walk 100m. repeat this cycle 4 or 5 times. Do it every other day and in between on the other days run 2 miles for time or run at a slow steady pace for at least 30 minutes.

Monday- 2 miles for time

Tuesday- track workout

Wednesday- 30-45 min run

Thursday- track workout

Friday- 30-45 min run

Do not cheat yourself. You should be puking during this track workout, if not, then you are being a puss and need to grab your sack and RUN AS FAST AS YOU CAN!!!!