BEGINNER SPEEDSTER

WORKOUT ROUTINE

Bonus PDF File

By: Mike Romaine
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 BEGINNER SPEEDSTER
WORKOUT ROUTINE
Weekly Training Volume:

4 days per week

Program Explanation:

Below you’re going to find TWO LEVELS of The Beginner Speedster.

Level One: The first program is a Couch to 5K in 4 Weeks. This is Level One.
This will get you started with your training and take you from the couch to your
first ever 5K (obviously) and get you ready to level up.

Level Two: The second program is a scalable system that you will use to
continue working on unleashing your inner Speedster. This one is similar to
our Unlimited Stamina 90 Day System you’ll find inside our Plus Ultra
membership and it will allow you to develop a fuller endurance training regime
on a week to week basis.

Program Overall Duration:

Level One: 4 Weeks (or 8 if you need to repeat)

Level Two: Continuous (Scale Up)

Scaling Explanation:

These routines are going to be hyper scalable, so do not be afraid to cut down
the sets, or even increase the sets as you see fit (sets, in this case would be
distance or time spent running). You can train to YOUR potential. If they feel
too easy then you can level up by moving onto a new routine – but if they feel
too hard you can cut a full exercise, take an extra day to recover, or even just
do less overall volume by cutting a set down to 2 instead of 3.

Scaling Example One: Instead of running for 5 minutes and walk for 1 minute I
may simply opt to run for 4 minutes, or walk for 2 minutes, or even scale down
BOTH by walking only 4 and walking 2.

Scaling Example Two: If I’d like to scale up my workings I can either increase
the time spent running overall, or I can increase the speed at which I complete
the overall distance of the workout.

Oh, and remember this: fitness doesn’t have to suck.

Reps and Sets Explanation:

If you see an exercise with “3×12, 10, 8” those are your rep counts. 12, 10, 8
are your rep counts, they imply Traditional Pyramid Training, so you have three
TOTAL sets, one of 12, one of 10, one of 8.

If you see an exercise with 3×10 that implies straight sets, which means you
would be doing 10 reps, three total sets, all at the same weight.

Beginner Speedster Level One Workout: Sample Schedule

Monday: On and Off Running Start Week

Tuesday: Run for Distance Start Week

Wednesday: Rest Day

Thursday: On and Off Running End Week

Friday: Rest Day

Saturday: Run for Distance End Week

Sunday: Rest Day

Beginner Speedster Level One Workout: On and Off Running

Start Week
Week One:

Run 5 Minutes

Walk 1 Minute

Repeat 4 Times

Week Two:

Run 8 Minutes

Rest 2 Minutes

Repeat 3 Times

Week Three:

Run 12 Minutes

Rest 3 Minutes

Repeat 2 Times

Week Four:
Run 15 Minutes

Rest 2 Minutes

Repeat 2 Times

Beginner Speedster Level One Workout: Run For Distance

Start Week
Week One:

Run 1.5 Miles

Walk as Needed

Week Two:

Run 1.5 Miles

Walk as Needed

Week Three:

Run 2 Miles

Walk as Needed

Week Four:

Run 2 Miles

Walk as Needed
Beginner Speedster Level One Workout: On and Off Running
End Week
Week One:

Run 6 Minutes

Walk 1 Minute

Repeat 4 Times

Week Two:

Run 10 Minutes

Rest 3 Minutes

Repeat 3 Times

Week Three:

Run 15 Minutes

Rest 3 Minutes

Repeat 2 Times

Week Four:

Run 20 Minutes

Rest 3 Minutes
Repeat 2 Times

Beginner Speedster Level One Workout: Run For Distance

Start Week
Week One:

Run 2 Miles

Walk as Needed

Week Two:

Run 2.5 Miles

Walk as Needed

Week Three:

Run 3 Miles

Walk as Needed

Week Four:

Run Your First 5K! 🙂

Beginner Speedster Level Two Workout: Sample Schedule
Monday: Long Distance Run Day

Tuesday: Full Recovery Run Day

Wednesday: Big Circuit Workout

Thursday: Speed Circuit with Core Circuit Finisher

Friday: Short Distance Run [For Time] and Short Circuit

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Beginner Speedster Level Two Workout: Long Distance Run

Day
Complete the Following Distances FOR TIME!
(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)

Beginner: 3 Mile Run

Intermediate: 5 Mile Run

Advanced: 7-10+ Mile Run

Note that while these distances might seem daunting, it is okay to start by
running and walking on and off to work your way up to a better score.

🙂
Break, run, break, run, and then the next time go out there and break a bit less!

Beginner Speedster Level Two Workout: Full Recovery Run

Day
Complete the Following at Easy to Moderate Pace:

Beginner: 15 Minute Run/Walk/Jog

Intermediate: 20-30 Minute Run/Walk/Jog

Advanced: 30-60 Minute Run/Walk/Jog

Your recovery run revolves around getting out there and moving for the time
listed.

You may be able to get out for a walk/run for 30-60 minutes as a
beginner/intermediate if you plan on walking/speed walking for the majority of
the duration to allow for more recovery – so keep in mind the time listed is
more time spent RUNNING.
That being said: while it’s okay to walk/speed walk, if you plan on doing it for
the majority of the duration you should increase the time to 30-60 minutes at a
minimum.

Beginner Speedster Level Two Workout: BIG Circuit Workout

Warm Up:

Dynamic Warm Up

25 High Knees

25 Jumping Jacks

25 Butt Kicks

10 Lunges with 3-5 Second Hold

Workout: Complete 2 Rounds

800M Run

(The below movements can be broken down with small rests in between as you
chip away at the total number)

50 Push Ups (Scale to Knee Push Ups)

50 Air Squats (Scale with Chair – Sit Down, Stand Up)

40 Sit Ups (Scale to Crunches)

40 Dips (Scale with Chair – Walk In or Out from Chair to Scale)

30 Second Hollow Hold

30 Second Superman Hold

20 Pull Ups (Scale to Assisted or Pike Push Ups)

20 Double Unders

Beginner Speedster Level Two Workout: Speed Run Circuit

with Calisthenics
Complete the Following Speed Run Circuit Workout:

● Walk/Jog (Warm Up) for 5-10 Minutes

● Begin Speed Circuit as Follows:
● Sprint 60 Seconds at 7-10+ MPH (90+% Effort)
● Walk 60 Seconds at 2-3 MPH (-60% Effort)
● Repeat for a Total of 30 Minutes
● Cooldown Incline Walk for 10-15 Minutes

Side Note: A good way to measure your improvement over time during your
speed circuit is to pay attention to what speed your capable of performing your
sprints at and which speed your comfortable with your walks at. Another great
thing to do is measure your heart rate directly after your sprint and directly
before the next sprint to see how quickly you recover and then compare that to
future circuits.

Calisthenic Core Circuit: 2 Rounds

Complete Each Movement for 30 Seconds

Side Plank Right

Sit Ups
Hollow Hold

Lying Leg Raises

Plank Hold (60 Seconds)

Flutter Kicks

L-Sit Hold

V-Ups

Side Plank Left

Rest 30-60 Seconds and Repeat

Beginner Speedster Level Two Workout: Short Distance Run

[For Time] and Short Circuit
Complete the Following FOR TIME! 🙂
Beginner: 1.5 Miles

Intermediate: 3 Miles

Advanced: 3-5 Miles

Similar to your long distance run training you should be looking to improve on
this run each week, but also take it a bit easier than your timed distance run and
don’t be afraid to scale it as needed going into the circuit – especially if you’re
choosing one with running.

Short Circuit Workout:

For your short circuit you are going to be switching it up each week and jumping
through different circuits.

● For Academy members or members of our Core 90 Day Systems:

Insert a Benchmark Workout/Challenge Each Week Into This Slot
● For Non-Program Members: Utilize our Jump Rope Workout
Database or our Best HIIT Workouts

Beginner Speedster Level Two Workout: Mandatory Rest Day

Note
Your schedule does not need to adhere to this exact daily structure BUT you
should have a rest day prior to your distance run day each week, as this will be

🙂
an extremely important marker for your improvement and how well you are
completing it over time!

Rest days are mandatory, BUT it’s okay to get active as long as you’re allowing
your body to recover.

Beginner Speedster Level Two Workout: Additional

Endurance Training Resources
● Constance Wu Workout Routine and Diet Plan
● Ewan McGregor Workout Routine and Diet Plan
● Kid Flash Workout Routine and Diet Plan
● Grant Gustin Workout Routine and Diet Plan
● How To Continue Training After Your First 5K (Workout Included)