K2 Run program is designed for those who want to improve their running performance. 

If you are a crossfitter wanting to improve your running capacity or you are a seasoned runner wanting to take your running performance to the next level this is for you.

We specialize in performance based training and we help athletes improve:

• 800 meters speed and power output
• 1600 meter mile time
• 2 mile threshold training
• Aerobic capacity for 5k 

Although our training we believe can prepare you for 10k’s and half marathons the amount of volume and intensity is better suited for 5k and below. 

Each training day we will take you through:

• Warm up
• Running drills
• Run workout

Each training day is a small piece of the bigger puzzle which is our training cycles. 

Each training phase or “cycle” we have a different focus. We might work on building your aerobic base/endurance for 7 weeks and then use the next 7 weeks to work on speed/power output. 

Throughout the calendar year we cycle you on and off through structured progressions to help you become the best runner you can. 

We attract athletes that believe in the same core values as we do. 

We believe in:

• chasing excellence
• putting our best foot forward everyday
• training discipline
• getting 1% better 
• surrounding ourselves with like minded individuals and lifting each other up

If you believe in those things you will be a good fit as well. 

You have landed the jackpot for the most comprehensive training program(s) available to help you take your fitness to the next level. 

We touch on every aspect of fitness to make sure you are prepared for anything and everything:

• All facets of run training 
• Running drills
• Running mechanics
• Thorough warm ups
• Speed work
• Endurance training
• And more

K2 Run will provide 3 run training sessions per week with options to complete mobility training.

Our programming is built on fundamentals, progressive overload training, intensity and periodization training cycles. Everything we write in the program has a purpose and a goal in mind of taking your fitness to the next level.

Each workout also has coaches notes attached to it to help you understand the training stimulus and goal of each workout. 

When you sign up, you will get an email with how to access your program. 

Which is all through our world class app that we built. You’ll get access to K2 Run and all other training programs (if you want to work on your weaknesses):

• Daily mobility classes
• Gymnastics strength or gymnastics engine training
• Olympic lifting
• Aerobic capacity training and speed work
• Strength accessory exercises
• And quite honestly, many more

When you get signed up you will meet with a coach to help you get familiar with what all is available to you so we can make sure you are set up for success. 

Training session days are be:

Monday-Saturday

There are only 3 workouts per week though and you will have two days to complete them.

Monday/Tuesday – day 1

Wed/Thursday – day 2

Friday/Saturday – day 3 

*however, 7 days a week we offer a daily mobility class and also monostructual training if you want to work on your engine. 

The monstructual work is geared to improving your energy system development (often referred to as aerobic capacity)

We alternate between running, biking, rowing, ski, and swim. 

As you take a look at a sample day of training you will notice that we cover a lot of different training.

You will see that we are using % on your runs so as the weeks go on we can know when to peak and deload your training volume.

Each workout always has a desired training focus for the day and we always recommend talking with a coach so we can help tailor the program to you

Warm Up (10-15 Minutes)

Two sets of:

• Run x 200 meters
• Jog x 200 meters

Two sets of:

• A/B/C Skip x 10
• Lateral Skip x 10
• One Food Hops x 10

Four sets of:

• Sprint x 20 seconds + Jog x 45 seconds

Run Workout (30 Minutes)

Two sets:

• Run x 400 meters  @ 80%
• Rest x 3 minutes

Then complete:

Four sets:

• Sprint x 200 meters @ 95-97%
• Rest x 90 seconds

Then complete:

Two sets:

• Sprint x 400 meters @ 95-97%
• Rest x 90 seconds

Workout notes:  Last week (wk2 d2) you got your first look at our speed series when you completed:

400 warm ups

5 x 100 meter sprints

2 x 400 meters sprints 

Today notice that we changed your middle set to 4 x 200 meter sprints, rest stays the same. Pump your arms, fast turnover in your legs and get after it. On speed days we give you just enough rest to where you can go hard again. This is intentional, feel the burn, and run fast* 

*Don’t go out so hot on your first two intervals you are trashed. We would rather you finish strong compared to crushing your first set or two and then trying to hold on the rest of the workout. Be smart. Find your threshold. 

Straight Leg Crunch x 20 seconds

A pair of running shoes and a good attitude 🙂

The workouts do not need to be completed at a track. 

They can be performed outside, on a treadmill, anywhere. 

If you ever need help with distance conversions or anything in regards to your training you can reach out to us coaches. 

As soon as you sign up you will be sent an email with your login in details to your fitness dashboard.

In your dashboard you will see a video and screen shots on how to download our app. 

In your app you will see:

• your program and your workout of the day 
• virtual mobility classes
• access to additional programs like (mobility training, gymnastics strength/engine, olympic lifting, strength accessory work, and more)

We also encourage you to join the private Facebook community and introduce yourself as well!

Your workout is posted at 12:01 AM central time zone. 

Right now our app only allows you to see what day at time and the reason why we have it set to that is because we only want you focusing on one day at a time. 

We want you to put your best foot forward today, and that’s it. 

We don’t believe in “making up sessions” if you missed it, you missed it.

However, that being said if you feel you need to get the workout simply message one of the coaches and we will get it to you. 

Our philosophy is intensity over volume. Which means its not about how MUCH you do but you are able to get the desired training stimulus and also do what’s best for you.

This program if you did EVERYTHING will be about 50 minutes. 

We encourage our athletes to prioritize what’s best for you based on the time that you have available to train. 

Your workout structure looks like this:

• Prep
• Warm up
• Run workout
• Recovery Protocol 

This is roughly 50 minutes of work.

Optional:

• Mobility training (20 minute virtual class)

As always we encourage you to reach out to us coaches if you need help prioritizing what your session flow should be.

Do we have incredible programs? 

Yes.

But there are a ton of great programs and coaches out there. 

We believe in training hard, lifting up those around us and surrounding ourselves with like minded people. 

The way we get like minded people is by molding our community into athletes who:

• want to get better
• get extremely fit and improve all your skills
• love a challenge
• want to lift up others
• become the best version of themselves

You will also have a coach with you every step of the way breaking down technical skills, olympic lifts, gymnastics movements, whatever you need help with. 

We have a video library of every exercise if you want a full tutorial on how to do the movements/scale properly. 

We’re here to help you become a better athlete. If that sounds like you, you will be a good fit. 

The nutrition needs of each athlete can vary so much based on:

• goals
• stress
• performance
• and many other outside factors

Although we may provide basic guidelines/examples of how to fuel your body for performance we will not be providing a nutrition.

If you have specific nutrition program needs, check out our nutrition coaching program. 

If you get busy, missing a training day, a week or even a month…

…that’s normal. 

We often encourage our athletes to just focus on one day at a time. 

If you fall off track, those days are gone. Focus on what you can do today.

Also, anytime you are struggling with consistency or if you just are having a hard time training reach out to your coaches. 

We want the best for you, and sometimes that means giving you a little extra support. 

You can join our program anytime! The cost is $39/month.

There is also an option to pay for the year in full to drop your rate to $19/month. 

If you ever need a break from training you can simply cancel anytime before your next billing statement and you will not be charged for for the next month. 

And when you are ready to get back to training we will welcome you with open arms. 

We take pride in being available to help you reach your goals. 

Reach out to:

contact@ksquaredfitness.com

And we will get back to you within 24 hours Monday – Saturday.

If you have any questions about your account and your subscription, email contact@ksquaredfitness.com

Cancellation Policy:

We are confident that you are going to love our training program and coaching. However, if you need to cancel your subscription, email contact@ksquaredfitness.com prior to your next billing date and you will not be billed for the next month.