Iron Engine: Middle Distance Hybrid System

Phase 2: Iron Engine – Middle Distance Hybrid is designed to transition from general engine building into sustainable endurance performance, with a primary focus on improving 10K and half marathon capability while maintaining strength and joint durability. After completing Phase 1, which emphasises VO₂ max, tissue conditioning, and reintroducing running, this phase shifts toward aerobic volume, lactate threshold development, and running economy.

The programme follows a repeatable 7-week structure consisting of 6 progressive build weeks and 1 deload week, performed across three sessions per week. The weekly format remains consistent to promote adaptation and recovery:
Day 1 – Strength maintenance + easy aerobic work + reverse sled drags
Day 2 – Threshold or tempo run (key performance session)
Day 3 – Long Zone 2 run + posterior chain support

The central goal of this phase is to make sustained, sub-race pace running more efficient and repeatable. Rather than relying on frequent high-intensity intervals, training prioritises steady tempo efforts, longer aerobic sessions, and controlled strength work that supports durability without excessive fatigue. This approach is particularly effective for middle distance goals, as it improves pacing control, fatigue resistance, and overall endurance capacity.

All sessions begin with a structured warm-up including 5–10 minutes of incline walking, cycling, or easy jogging, followed by dynamic mobility for hips, calves, and ankles, and short build-up jogs. This is essential due to the combination of squatting and increased running volume, helping to protect knees and connective tissue.

Weeks 1–2 focus on adaptation to sustained running and increased aerobic continuity. Tempo work is introduced through controlled intervals, long runs are moderate in duration, and strength is kept submaximal to maintain neuromuscular efficiency without compromising recovery. Reverse sled drags are used strategically to support knee resilience and low-impact conditioning.

Weeks 3–4 progress threshold development and running ecoWeeks 5–6 represent the peak endurance block within this phase. Long runs reach their highest duration, tempo sessions become more sustained, and easy aerobic work supports recovery and cardiovascular efficiency. Strength training is maintained at moderate intensity to preserve squat performance while prioritising endurance adaptations.

Week 7 serves as a mandatory deload to reduce accumulated fatigue, reinforce recovery, and protect joint health. Running intensity and volume are reduced, long runs are shortened, and strength loads drop while maintaining movement patterns.nomy. Tempo efforts become longer and more continuous, long Zone 2 runs extend in duration, and aerobic volume becomes the primary performance driver. Strength work remains consistent but carefully managed to avoid interference with key run sessions.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Goal: maintain strength without leg destruction.

Squat (Barbell)

Squat (Paused)

Reverse Sled Drags

Walk

Squat + Aerobic Conditioning

Front Squat (Barbell)

True Threshold Development

Advanced Threshold

Primary Middle Distance Builder
This replaces the heavy VO₂ focus

Intro to Sustained Running

Romanian Deadlift (Barbell)

Hamstring Curl

Tibialis Raises

Long Zone 2 Run + Post Chain

Deadlift (Barbell)

Back Extension

Standing Calf Raise

Endurance Peak

Deload

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