12 Week HYROX Running Program
Pace Guidelines
If needed, complete a baseline run to help you better pace your runs.
-Beginner: 5k Baseline Run
-Intermediate: 5k or 10k Baseline Run.
-Advanced: 10k Baseline Run.
Note: If you are not comfortable pushing a 10K at a high effort please opt for a 5K- it’ll be much more valuable to your training.
Easy / Zone 2: Conversational pace, RPE 4-5, 60-90sec slower than 5K pace.
Tempo / Threshold: RPE 7-8, 15-30 sec slower than baseline pace.
Baseline Pace: Hard but sustainable 20-25 min effort.
HYROX Race Pace: 0-30 sec faster than baseline pace.
Weeks 1-4 (Base Phase)
Week 1 Intervals:
Beginner: 6x400m @ 5-10K pace (90 sec walk)
Intermediate: 8x400m @ 5-10K pace (75 sec jog)
Advanced: 10x400m @ 5-10K pace (60 sec jog)
Week 1 Tempo:
Beginner: 20 min easy
Intermediate: 25 min steady
Advanced: 30 min steady
-
Week 2 Intervals:
Beginner: 5x600m @ 5-10K pace (2 min walk)
Intermediate: 6x600m @ 5-10K pace (90 sec jog)
Advanced: 8x600m slightly faster than 5-10K pace (75 sec jog)
Week 2 Tempo:
Beginner: 25 min steady
Intermediate: 30 min steady
Advanced: 35 min (last 10 min tempo)
-
Week 3 Intervals:
Beginner: 4x800m @ 5-10K pace (2 min walk)
Intermediate: 5x800m @ 5-10K pace (90 sec jog)
Advanced: 6x800m @ 5K-10K (75 sec jog)
Week 3 Threshold:
Beginner: 3x6 min (2 min jog)
Intermediate: 3x8 min (90 sec jog)
Advanced: 3x10 min (90 sec jog)
-
Week 4 Intervals:
Beginner: 3x1K @ 5-10K (2 min walk)
Intermediate: 4x1K @ 5-10K (90 sec jog)
Advanced: 5x1K slightly faster than 5-10K (75 sec jog)
Week 4 Tempo:
Beginner: 30 min
Intermediate: 35 min
Advanced: 40 min (last 10 min threshold)
Weeks 5-6 (Build Phase)
Week 5 Intervals:
Beginner: 4x1K @ race pace (2 min jog)
Intermediate: 5x1K @ race pace (90 sec jog)
Advanced: 3x2K @ race pace (2 min jog)
Week 5 Tempo:
Beginner: 35 min
Intermediate: 40 min (last 10 min race pace)
Advanced: 45 min (last 15 min race pace)
-
Week 6 Intervals:
Beginner: 2 rounds (1K + 800m + 600m) @ race pace (90 sec rest, 3 min between sets)
Intermediate: 4x1K @ race pace (90 sec jog)
Advanced: 5x1K @ race pace (75 sec jog)
Week 6 Tempo or RETEST YOUR BASELINE RUN:
Beginner: 30 min
Intermediate: 40 min
Advanced: 45 min w/ 5x1 min pickups*
*Running Interval work after the 45min or Retest.
Run HARD x 1min
Jog SLOW x1min
REPEAT 4x for a total of 5
Weeks 7-8 (Deload Phase)
Week 7 Intervals:
(All Levels): 4x800m @ 5-10K (2 min rest)
Week 7 Tempo:
(All Levels): 25-30 min easy
-
Week 8 Intervals:
(All Levels): 3x1K @ race pace (2 min jog)
Week 8 Tempo:
(All Levels): 30 min steady
Weeks 9-10 (HYROX Specific Phase)
Week 9 Intervals:
Beginner: 5x1K @ race pace (90 sec jog)
Intermediate: 6x1K @ race pace (75 sec jog)
Advanced: 4x2K @ race pace (2 min jog)
Week 9 Tempo:
Beginner: 40 min
Intermediate: 40 min (last 15 min race pace)
Advanced: 45 min (last 20 min race pace)
-
Week 10 Intervals:
(All Levels): 6x1K @ race pace (60-75 sec jog)
Week 10 Tempo:
(All Levels): 35-45 min steady (Advanced includes 10 min threshold)
Weeks 11-12 (Taper Phase- ALL LEVELS)
Week 11 Intervals: 4x1K @ race pace (2 min jog)
Week 11 Tempo: 30 min easy
-
Week 12 Intervals: 3x800m slightly faster than race pace (2 min full recovery)
Week 12 Tempo: 20 min easy shakeout*
*A shakeout run is very light, short, and easy jog performed the day before a race to loosen stiff muscles and calm nerves without causing fatigue. It boosts blood flow and helps mental preparation, making it a popular ritual to feel fresh, alert, and ready for race day.
-AYO
