BrownGuyRuns

BrownGuyRuns is a 12-week hybrid running program designed for lifters who want to get faster without losing strength.
This plan combines three weekly runs—Intervals (T1), Tempo (T2), and Long Zone 2 (T3)—structured around smart pacing progression, HR-based training, and a taper in Week 12 for recovery and peak performance.

You’ll learn how to actually run properly: how to warm up, how to hit the correct speeds for each session, how to control heart rate drift, and how to progress intensity safely. Every workout includes treadmill ranges tailored for developing aerobic base, building threshold, and improving VO₂max—without blowing up mid-run or risking injury.

This program is perfect for:
	•	People who lift 3x/week (GZCL, PPL, 5/3/1, etc.)
	•	Runners who want structure without overtraining
	•	Treadmill users who need exact speeds, rest periods, and pacing cues
	•	Busy athletes who want a simple 3-day running template
	•	Anyone returning to running or building aerobic fitness the RIGHT way

Over 12 weeks, you’ll:
	•	Improve running economy
	•	Increase threshold pace (your “fast but sustainable” speed)
	•	Boost VO₂max safely
	•	Deepen aerobic base
	•	Extend your long run from ~40 min to ~80 min
	•	Learn proper warm-ups, cooldowns, rest intervals, and tapering
	•	Build confidence, consistency, and cardio without losing muscle

If you want a running plan that fits real life, prevents injury, and stacks with strength training—this is it.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Side Leg Swings

Walking Knee Hugs

Hip Openers

Clamshells (Band)

T3 Zone 2

Alternating Lunge with Rotation

Butt Kicks

Run Strides

T1 Intervals

Dynamic Hamstring Sweeps

Walking Calf Raise

T2 Tempo

6×3 min @ 7.0 mph (ONLY if you finish strong → add final rep @ 7.2)

4×5 min @ 6.7–6.9 mph + 2×2 min @ 7.0 mph

5×4 min @ 6.8–7.0 mph + 3×1 min @ 7.2 mph

Base Building

Build Threshold

Peak / Taper

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