RASP II 12 Week Prep Program

This plan is designed for the athlete with a decent cardiovascular and work capacity base and is designed to be used 12 weeks out from your RASP II start date, but can be easily modified by adding more base building weeks (beginning of the program), or taking out the first four weeks if you’re on a time crunch. You should be running roughly 20-30 miles per week going into this program. If you aren’t, we recommend starting with the Beginner to Intermediate Run Plan. 

This plan is targeted at making you faster and more efficient for the standards events you will be tested on during RASP II, as well as helping you build the work capacity needed to complete multiple high intensity events within a short period of time.