PRE SZN Running — 12 Week
12 weeks to your first structured running block.
- Length
- 12 weeks
- Frequency
- 3 days/week
- Session
- ~30 min
- Level
- Advanced
The program
A 12-week advanced hybrid athlete running and conditioning program — the companion to PRE SZN Elite. Sprint work, shuttle runs, speed endurance, and off-feet conditioning, with volume progressing across four blocks of three weeks.
Three days a week, around thirty minutes a session: one day of speed development, one of fitness, one of speed endurance. Short, specific, and brutal in the right places — this is running for athletes, not mileage for its own sake.
Run it alongside a lifting program and the week becomes a genuine hybrid: strength in the gym, speed on the track, and PRESZN watching both.
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Speed Development▾
| A122m Out and Back | 2 × 6 · 1 min rest |
| B1Run Through Curves + Run | 2 × 10 · 1 min rest |
| C130m Sprint | 1 × 6 · 90s rest |
Session 2Fitness▾
| A150m Shuttle | 2 × 8 · 1 min rest |
| B1L Pattern Run | 3 × 1 · 1 min rest |
| C1MAS Grid | 1 × 8 · 1 min rest |
Session 3Speed Endurance▾
| A1Figure 8 Speed Endurance | 4 × 1 · 90s rest |
| B160m Sprint | 2 × 6 · 90s rest |
| C1150s | 1 × 5 · 1 min rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Volume climbs across four 3-week blocks — sprints, shuttles, speed endurance.
- —Each week hits three distinct qualities: pure speed, fitness, speed endurance.
- —Off-feet conditioning (Watt Bike) carries fitness without pounding your legs.
Who it's for
- —Field-sport athletes: rugby, football, AFL, GAA — sports of repeated sprints.
- —Hybrid athletes pairing it with PRE SZN Elite or another lifting block.
- —Runners bored of steady state who want to be fast, not just fit.
Equipment
Running Track · Cones · Watt Bike
Questions
Is this a couch-to-5K style plan?
No — it is a speed and conditioning program for athletes. If your sport is measured in sprints, changes of direction and repeated efforts, this trains exactly that. Distance plans build volume; this builds velocity.
Can I do it and lift in the same week?
That is the design. Sessions are ~30 minutes and sequenced so the speed day lands fresh. Pair it with PRE SZN Elite for the complete hybrid week.
What does the app track on a run day?
PRESZN tracks your running with GPS and heart rate on the watch — sprint distance, high-speed running, and session load — and folds it into the same readiness picture as your lifting.