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Grit Lab – Q1-21 – CSAUP Prep

For most PAX, the hardest part of any CSAUP is the running.  We already know how to get through the beatdowns, because we do them multiple times per week.  We know how to modify, and take breaks to catch our breath when we need to.  But not everyone is a runner. You can’t modify running at a CSAUP as easily as you can a beatdown, because if you stop to catch your breath the group keeps going.  Usually, the runs between beatdowns at a CSAUP are going to be 1-2 miles, so the purpose of this Grit Lab will be to get you ready for that, while also throwing in a little bit of strength conditioning. 

If you read up on endurance athlete training,  like ultra marathoners or triathletes, you will see that they spend a significant amount of time training at low intensities.  Lower intensity training builds you a stronger base, which helps increase your endurance.  While we aren’t going to be running a triathlon, the same logic applies to getting ready for a multi-hour CSAUP. The below training plan originated from the Couch To 5K plan, which is a full 9 week plan. We only have 4 weeks, so I modified as necessary.

Homework Assignments:
Each week there will be homework assignments, and we will also have bi-weekly assessments to gauge our progress.  PAX can do the assignments on their own, plan a Black Ops meetup together, or incorporate it into a regular AO (ex: do one of your runs at Uprising).

Pick your Run Plan:
Choose which of the below Run Plans describes your current running level.

  1. Run Plan 1 (RP1): I cannot run 2 miles in under 20 minutes
  2. Run Plan 2 (RP2): I can already run 2 miles in under 20 minutes

Do the below homework assignments based off of your selected Run Plan.

Week 1:

  • RP1: run/walk 3+ miles, 4 times a week, at a 10-15 minute pace.
  • RP2: 20+ minutes running, 3 times a week, at your own pace, with no walking.
  • 2 sets of 25 merkins, 25 LBCs, 25 squats every day
  • Extra Credit: Add 2 extra miles; Add 1 more set of bodyweight reps
  • Assessment: Friday, 0530, Erwin (Kedron) Park

Week 2:

  • RP1: run/walk the following, 4 times a week:
    • 5 minutes running at a 10-15 minute pace, 3 minutes walking, repeat 4 times (32 minutes total)
  • RP2: 20+ minutes running, 3 times a week, at your own pace, with no walking.
  • 3 sets of 25 merkins, 25 LBCs, 25 squats every day
  • Extra Credit: Run at a 8-12 minute pace; Add 1 more set of bodyweight reps

Week 3:

  • RP1: run/walk the following, 4 times a week, at your own pace.
    • 10 minutes running, 3 minutes walking, repeat 3 times
  • RP2: 20+ minutes running, 3 times a week, at your own pace, with no walking.
  • 4 sets of 25 merkins, 25 LBCs, 25 squats every day
  • Assessment: Friday, 0530, Erwin (Kedron) Park

Week 4:

  • 20 minutes running, 2 times a week, at your own pace, with no walking.
  • 2 sets of 25 merkins, 25 LBCs, 25 squats on Mon, Tues, Wed.
  • Take Friday as a rest day.

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