The Raider’s Ascent™ (5K to 21K)

The 12-Week Endurance Progression. 

This is a progressive, 12-week program engineered for the warrior who has mastered the 5K distance and is ready to scale their endurance to a half marathon 21K

Program Focus:

•  The program is split into three phases: building base mileage, introducing speed work (tempo runs and intervals), and peaking/tapering for the final distance test.

• Training Philosophy: Emphasizes weekly increases in long-run mileage alongside targeted short-distance speed work to improve lactate threshold and running economy. 

•  Weekly Structure: Typically includes 3-4 runs per week: 

•  Long Run: Dedicated day for weekly mileage increase. 

•  Tempo Run: Medium-distance run at a hard but sustainable pace. 

•  Interval/Fartlek: Short bursts of high speed to improve turnover. 

•  Easy Run: Recovery pace to build consistent aerobic volume. 

•  Goal: To ensure the athlete reaches the distance confidently, injury-free, and with a strong foundation in pace management. 

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