SOLID BASE / 6 WEEKS
Level 3
Run 2 miles strong and start lifting heavier. Intervals, tempo running, deadlift technique and carries.
- WHO IT IS FOR
- You run 2 to 3 times a week and can hold a plank for a minute.
- START IF
- You can run 30 minutes without stopping.
- EACH WEEK
- 2 strength days, 2 runs, 1 long session, 1 recovery day and 1 full rest day. 30 to 60 minutes per session.
YOUR GOAL
Level 3 targets
- Run 2 miles at a steady, controlled pace
- Do 20 hand-release push-ups
- Hold a forearm plank for 1 minute 30 seconds
- Trap bar deadlift around your body weight for 3 reps, if your form allows
Targets for the end of week 6. Everyone progresses at a different rate, so treat them as direction, not a deadline.
DOWNLOAD THE PDF SCHEDULE6 WEEK SCHEDULE
Train day by day
Week 1: Set your baseline
Monday: Strength A
ABOUT 45 MINRest timer
Pick the rest from your session, then start it after each set.
1:00
Pace and zone calculator
Heart rate zones use the common 220 minus age estimate. Add your resting heart rate for a more personal range. The talk test always wins.
| ZONE | BPM | FEELS LIKE |
|---|---|---|
| 1 Recovery | 98 to 117 | Very easy. Warm-ups, cool-downs, recovery walks. |
| 2 Easy / aerobic | 117 to 137 | Full sentences. Most of your running lives here. |
| 3 Steady / tempo | 137 to 156 | Short phrases. Tempo runs. |
| 4 Hard | 156 to 176 | A few words at a time. Intervals. |
| 5 Max | 176 to 195 | No talking. Short sprints only. |
Goal pace: 9:00 per mile. Easy runs: roughly 10:30 to 11:30 per mile.
Exercises in this level
- Dynamic Warm-Up
- Trap Bar Deadlift
- Hand-Release Push-Up
- Pull-Up
- Forearm Plank
- Mobility Cool-Down
- Interval Run
- Recovery Walk
- Romanian Deadlift
- Step-Up
- Overhead Press
- Farmer's Carry
- Shuttle Run
- Kettlebell Swing
- Side Plank
- Tempo Run
- Long Easy Run
- Easy Run (Zone 2)
- Timed Run Check
- Squat
- Push-Up
- Lunge
- Hill Sprints
- Burpee
- Ruck Walk
Level 3 FAQ
How long does Level 3 take?
Level 3 is a 6 week block with five planned training days per week. Most sessions take 30 to 60 minutes, including warm-up and cool-down.
What if I miss a day?
Skip it and continue with the next planned session. Do not double up. If you miss a full week, repeat the last week you completed.
When should I move to the next level?
When you finish the week 6 check and hit most of the targets for this level with good form. If you fell short, repeating the level is a smart move, not a step back.
Can I switch between tracks?
Yes. Both tracks share the same weekly structure, so you can switch at the start of any week. Your checked sessions are saved separately for each track on this device.
TITAN FUEL training plans are general fitness education. They are not affiliated with, reviewed or endorsed by any branch of the U.S. military or the Department of Defense. Test events and standards change, so always check the current official standard for your test. Talk to a qualified healthcare professional before starting a new exercise program, and stop if you feel pain, dizziness or chest discomfort.