Roadwork Intervals

The week at a glance

• 3 sessions · 6 rounds · full rest between moves.
• Hard run / sprint — owns day one — double its work time on the final round.
• Day three is a quality run: film yourself, check the cues on page seven.

The rule of week one

• You are not chasing fatigue. You are teaching positions. Fatigue comes free later.

The progression

• 7 rounds per session · rest drops 5 seconds per move.
• Add the finisher: last move, one extra round, nothing left.
• Easy jog recovery — becomes your finisher — it decides whether the session counted.

The overload

• Same rounds as week two — but every work interval is done at fight pace.
• Two quality sessions + one test run. The test run is timed and logged.
• This is the week most people quit. The book knows. Page nine is built for it.

The taper

• 6 rounds, crisp and fast — volume drops, speed stays.
• Two sessions only. The freshness you feel by Friday is the adaptation arriving.
• End the week with the benchmark test on page ten.

Move by move

• Hard run / sprint: the one cue that fixes 80% of errors — and the mistake everyone makes.
• Easy jog recovery: the one cue that fixes 80% of errors — and the mistake everyone makes.

Pair this block with

• The roadwork protocol that matches this focus — pace, distance, frequency.
• One partner/bag session per week, built from the same pattern.
• How to slot this block into a full training week without burning out.

The protocol

• The post-session 20 minutes: what to do, eat and drink — in order.
• Sleep, soreness and the readiness signals that say push or back off.
• The simple eating frame for this block — no supplements required.

The benchmark

• The timed test that tells you the block worked — and your score sheet.
• Where your result places you: beginner, fighter-fit, or ready for the next block.
• The exact plan to run next, picked from all 32 in the system.