This program was developed working with numerous collegiate D1 All-American and professional 1500m runners. This program is 90% the same as the 800m program, but I have removed some elements that aren’t agreeable to my strength based milers. So, if you’re a strength miler, this is for you! If you’re a speed based miler, the 800 program might be a better fit. It is a 16-week plyometric and weightlifting plan designed to be layered alongside your existing running to improve speed, power, durability, and running economy. Although developed with elite runners, the exercises can be scaled and used by runners of any level.
 
Each week includes two training sessions. Sessions take 45 minutes, so you won’t need to be spending hours in the weightroom. Every exercise is hyperlinked to a video of me demonstrating and coaching you through the movement. This means you are not just receiving a program that tells you what to do, but also learning exactly how to perform each exercise. The program can be repeated across multiple training cycles.
 
Access to a standard gym should provide everything you need. Weeks 13–16 require a sled, so plan to have access to one during that block.
 
Upon purchase, you will receive an email with a link to download the program as a PDF that you can save to your device.