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12 Week Running Program

About the Program:

This 12-week running program designed for those who can comfortably run 10 minutes and want to run a fast 1.5-2 mile time for a PT test.

This is the same program as the 16-week program, but the first 4-week prep phase is eliminated because this is for those who are already running, not beginners.

The running workouts are 20-40 minutes long.

The program starts with 2 days a week and introduces an optional third day on week 3 and 4. From week 5-12, the program requires running 3 days a week.

This program is intended to be an add-on to a strength program. There is a suggested warm-up for the sessions, but there is no additional strength work provided.

If you are interested in strength work in addition to a running program, check out the Academy Prep.

If you are ready run, it's time to execute this program.


Designed By:

Brad Johnson

Coach Brad is a certified coach with Ironman, USAT, USAT Youth & Junior Elite, Road Runners Club of America, and US Masters Swimming. He is also a Integrative Health Coach trained at Duke University Department of Integrative Medicine.


What you'll get:

  • 12 Week Program to PR Your 1.5-2 Mile Time
  • TrainHeroic App to Track Your Progress Throughout the Program
  • Access to Communicate with your Coaches via Email, Facebook, and TrainHeroic


By Agreeing to the Terms and Conditions of this page:

I do hereby waive, release and forever discharge and promise to hold harmless PolicePosts Fitness LLP. and its coaches and therapists from any and all responsibility, liability, costs and expenses, including injuries or damages, whether foreseeable or not, resulting from my participation in any activities, trainings, programs, or products designed or offered by PolicePosts Fitness LLP. I do also hereby release PolicePosts Fitness LLP its coaches and therapists from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities, trainings, programs, or products, whether foreseeable or not, withPolicePosts Fitness LLP