5 Mile Training Program

PROGRAM DESCRIPTION:

This program is specifically designed for someone who wants to improve their 5 mile time or any distance below that who wants to run a higher volumes.

Through a very strategic design process we have developed a specific run plan for those looking to crush their next 5 mile run test. This is required for many Special Operation units and elite level units. So its time to get serious about your aerobic capacity and lock in for a fun yet challenging protocol.

We will email you intensity charts to you know exactly how you should be feeling during your weekend conditioning session. This chart will explain aerobic intensities in detail like RPE, % of heart rate, how you should be breathing during certain intensities and much more. 

Also keep in mind that this program can be paired with another lifting program. We do recommend that these conditioning sessions be on their own dedicated days to get the most out of the sessions and plan. 

We will also include a THORNE supplemental protocol that involves specific timing suggestions of certain supplements we recommend. THORNE is a well-known brand that produces a wide range of nutritional supplements. They are known for their focus on scientific research, high-quality ingredients, and rigorous testing. THORNE is a reputable brand that is committed to producing high-quality and science-backed supplements. They are a popular choice among health-conscious individuals and healthcare professionals alike.  

With this being a conditioning specific program, you should take your supplementation seriously to give you the best advantage possible to succeed and get the most out of the program! 

PROGRAM DETAILS:

Program Duration: 10 weeks, 3 days per week with a different emphasis for each day

Recommended Equipment: Proper running shoes and a place to run. Also a proper heart rate monitor is always recommended by us. Keep in mind this program can also be executed without running and can be done on any piece of conditioning equipment you have. 

Who Is This Program For: Anyone looking to specifically improve their 5 mile time or any distance below that who wants to run a higher volumes.

Example Weekly Layout:

Session 1: Alternative intensity/pace intervals

Session 2: Alternative intensity/pace intervals

Session 3: Volume accumulation longer aerobic session (Zone 2 with other intensities throw in some days)

Messaging System -  Bridge also offers a messaging system, so you can stay in communication with Coach if you have questions. This allows you to send text messages, upload videos for feedback, and much more! 

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app
• How to print off your workouts

Learn how you'll train on the Bridge app!

*Acknowledgment of Use

By purchasing this program you are purchasing activation and usage of the Bridge Athletic app. Once purchase and payment have went through, you will be granted access for the specific number of weeks the program purchased states plus a three week grace period until your account is deactivated. In this case your account will be deactivated after 13 weeks. Understand that you will be reactivated only if you purchase a new program, the same program or 13 Bar Performance reactivates you manually. Also understand there is a “no refund” policy after a purchase is made. (PLEASE MAKE SURE TO READ THE ENTIRE WAIVER)