Raider Run Program
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Run faster. Run harder. Run for longer.
The Raider Run Program is an 8-week performance program built around one clear objective: drastically improving your 5km and 10km run times while maintaining your strength.
Every Warfighter Athlete should be strong, fast and capable of enduring. But becoming a complete athlete doesn’t mean trying to improve everything at once, it requires periods of deliberate focus. For the next 8 weeks, running takes the lead.
There’s a reason running and endurance form the foundation of military fitness and Special Forces selection courses around the world. When the standard gets higher and the body starts to fatigue, your ability to keep moving, maintain outputs, and make critical decisions matters.
With 4 strategically programmed running sessions and 2 strength sessions per week, you’ll develop the speed, aerobic capacity and endurance required to hold faster paces for longer. We have designed the strength training to complement your running, ensuring you maintain your strength and hard earned muscle without compromising your running performance.
You don’t need to be able to run 10km to start. The program has been strategically designed to cater to different levels of running ability, so whether you’re a seasoned runner chasing faster times or you have limited running experience and want to build your capacity, the Raider Run Program is designed to meet you at your current ability and build from there.
Every session has a purpose and every week builds on the last. By the end of the 8 weeks, you’ll be faster, fitter and harder to fatigue.
Whether you’re preparing for a military fitness test, chasing a new 5km or 10km PB or you simply want to build a higher level of physical capability, improving your ability to run carries over far beyond your run time. Better conditioning means a greater capacity to train, perform and take on the demands of everyday life.
"YOU CAN'T RUN & GUN, IF YOU CAN'T RUN."
The Raider Run Program is built to make you a faster, stronger and more capable runner. Here’s what to expect over the 8 weeks of training:
✔️ 4-Phase Training Structure:
- Foundation | Weeks 1–2: Build your aerobic engine, establish consistency and prepare your body for the work ahead.
- Build | Weeks 3–5: Increase training volume, raise your threshold and progressively develop your speed and aerobic capacity.
- Peak | Weeks 6–7: The highest intensity of the program. Push your speed, threshold and endurance while managing strength volume to protect the quality of your running.
- Test | Week 8: Taper down and put the previous seven weeks to the test with your final 5km and 10km time trials.
✔️ 4 Purpose-Built Runs Per Week: Every run has a specific job. Easy runs build your aerobic base, speed intervals develop top-end speed and VO2 max, tempo runs raise the pace you can sustain, and long runs build the endurance and durability to keep performing when fatigue sets in.
✔️ 2 Full Body Strength Sessions: Maintain the strength and muscle you’ve already built with two full body sessions specifically programmed to complement your running training without compromising your key run sessions.
✔️ Built For Different Running Abilities: You don’t need to be able to run 10km to start. Training intensity is guided through RPE, pacing and heart rate, allowing the program to meet you at your current ability and progress from there.
✔️ Baseline & Performance Testing: Establish your starting point with a baseline 5km and 10km time trial. If you’re not yet able to complete 10km, your 5km result is used to establish your training paces while you build the endurance and capacity to go further.
✔️ Complete Running Guidance: Programmed warm-ups and warm-downs, detailed pacing guidance and dedicated RPE tables for both running and strength training give you the tools to understand how hard you should be working and get the most out of every session.
4 runs. 2 strength sessions. 1 rest day. Every session has a purpose.