3-DAY RUNNING PROGRAM (SFAS/RANGER)

• Duration: 6 Weeks

• Frequency: 3 Days/Week

• Focus: Zone 2 Base + Threshold + Long Run Durability

KEY DEFINITIONS

Zone 2 (Base / Easy Runs):

• Conversational pace

• Heart Rate: 60–70% max HR

• Builds aerobic engine and recovery capacity

Threshold / Tempo Work:

• “Uncomfortable but sustainable.”

• Heart Rate: 80–90% max HR

• Improves speed under fatigue and lactate tolerance

Speed / Intervals (60–120s / Fartlek):

• Hard efforts with controlled recovery

• Builds VO2 max, turnover, and mental toughness