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12 week Run Program

Cycle Overview

Who doesn’t want to run a mile faster!?!


Mayhem Athlete is excited to offer our exclusive 12 week running program featuring our ongoing relationship between Rich Froning & Chris Hinshaw! This is the original running program that Rich started in Nov-2014, allowing him to PR his 1-mile by 19 seconds as well as improve a number of his lifts and increase his overall fitness! You will begin with a 6 minute max meter test, then follow the 12 week progression to build into the final workout, your mile for time! Enjoy this one and get ready to get faster!!

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Workout 1
6min at max effort 

Score
Total meters in 6min
Workout 1:
5x 
200m mod/fast, 
200m easy/mod, 
500m mod/fast, 15sec rest
100m fast walk b/t sets

Score:
Average 200m fast run time

Workout 2:
6x (4min moderate, 1min rest)
No additional rest b/t sets

Score:
Shortest distance(m) in 4min
Workout 1:
4x 
300m mod/fast, 
300m easy/mod, 
600m fast, 15sec rest,
100m fast walk b/t sets

Score:
Slowest 600m Time

Workout 2:
8x 
200m easy/mod, 
300m faster
Rest 60sec b/t sets.

Score:
Slowest 300m Time
Workout 1:
5x 
500m fast, 60sec rest, 500m fast,
Rest 2min b/t sets

Score:
Total Workout Time Including Rest

Workout 2:
10x (2min moderate, 15sec rest).  
No add'l rest b/t sets
Rest 10-15min (full recovery) prior to starting 2a

Score:
Total Meters Accumulated During 10x2min

Workout 2a:
2x80m (or 10sec) at your target 1min max effort pace w/ full recovery (3-5min) b/t reps
1x100m (or 15sec) at your target 1min max effort pace

Rest: 5-8min
1min at max effort

Score:
Total Meters in 1min at Max Effort
Workout 1:
4x 
1000m moderate, 
60sec rest, 
400m moderate
Rest 2min b/t sets

Score:
Total Workout Time (including rest)


Workout 2:
100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m.  
Full recovery b/t reps (3+ minutes) which includes the slow walk back to start.
Pace (Intensity/Speed): Fast to Sprint (progressively faster)
The 100m should be at your mile projected goal pace.
The 200m should be at your 400m projected goal pace.  
Final 200m is at max effort.

Score:
Final 200m Time
Workout 1:
5x (400m mod/fast, 200m easy), 
Rest 2min recovery walk, 
5x (200m mod/fast, 100m easy).  
Or  
5x (90sec mod/fast, 90sec easy), 
Rest 150m recovery walk, 
5x (45sec mod/fast, 45sec easy).

Score:
Total Workout Time (include walk)
Or
Total Workout Meters (include walk)


Workout 2:
5x 
500m moderate, 
100m recovery jog (any pace that allows you to maintain the moderate pace).
No add’l rest b/t reps or sets

Rest: 3-5min

4x 
150m sprints at 92, 95, 98, 95% effort
150m walk
No add'l rest b/t reps or sets

Score:
Total Workout Time (including rest)
Workout 1:
4x 
1000m moderate, 1min rest, 
400m moderate, 2min rest, 
200m easy,
Rest 30sec b/t sets

Score:
Total Workout Time (include the 13.5min of total rest)


Workout 2:
3x 
800m mod/fast, 90sec rest, 
400m mod/fast, 
Rest 60sec b/t sets

Rest 3min, 

3x 
400m faster, 30sec rest, 
200m recovery jog b/t sets

Score:
Total Workout Time (including rest)
Workout 1:
200m, 220m, 240m, 260m, 280m, 300m.  
Full recovery b/t reps (~3-5min) which includes the walk back to start. 
The speed in this workout gets progressively faster.  
The 200m should be at your mile projected goal pace and the 300m should be a your 400m projected goal pace.  
Final 300m is at max effort.

Score:
Final 300m Time


Workout 2:
3x 
400m mod/fast, 90sec rest, 
800m mod/fast, 90sec rest, 
200m mod/fast, 
200m walk, 200m recovery jog,
Rest 15sec b/t sets

Score:
Total Workout Time (including rest)
Workout 1:
3x 
500m faster, 2min rest, 
400m faster, 90sec rest, 
300m faster, 
Rest 60sec b/t sets

Rest add'l 3min,
3x (200m controlled sprint, 15sec rest, 200m recovery walk/jog). 
No add’l rest b/t reps or sets.

Score:
Total Workout Time (including rest)


Workout 2:
800m fast, 2min rest, 600m fast, 15sec rest, 400m recovery walk/jog,
800m fast, 2min rest, 400m fast, 15sec rest, 400m recovery walk/jog,
800m fast, 2min rest, 300m fast, 15sec rest, 400m recovery walk/jog,
800m fast, 2min rest, 200m fast, 15sec rest, 400m recovery walk/jog.

Score:
Total Workout Time (including rest)
Workout 1:
2x 
600m fast, 2min rest, 400m fast, 90sec rest, 
300m fast, 1min rest, 200m fast, 30sec rest
400m walk/jog, 400m recovery jog,
Rest 15sec b/t sets

Score:
Total Workout Time (including rest)

Workout 2:
3x800m w/ 5min rest (includes 200m walk) b/t reps

Score:
Record Slowest 800m time
Workout 1:
(600m fast, 1min rest, 600m recovery jog, 1min rest, 600m fast, 1min rest)
Walk 200m,
(600m faster, 1min rest, 600m recovery jog, 1min rest, 600m faster, 1min rest)
Walk 200m,
2x (300m controlled sprint, 1min rest, 300m recovery walk/jog, 1min rest, 300m controlled sprint, 1min rest),
Walk 300m b/t sets

Score:
Total Workout Time (including rest)

Workout 2:
3x (600m easy, 60sec rest), 
400m moderate, 100m walk,
300m fast, 200m walk,
200m faster, 300m walk,
400m fastest, 400m walk

Score:
400m controlled sprint time
Workout 1:
2x300m fast w/ 45sec rest, 
Rest 3min,
2x (200m fast, 200m jog in sub-1min),
Rest 3min, 
2x (200m fast, 200m walk in sub-2min)

Score:
Total Workout Time (including rest)

Workout 2:
3x (100m at 1-mile goal pace, 200m walk),
Rest 2-3min,
200m at 1-mile goal pace, 300m walk,
Rest 4-5min, 
1-mile for time at max effort

Score:
1-mile Time
Close

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Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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