Plans
Intermediate · 4 days/week · 6 weeks

KB Runner Foundation

Tap any day below to open the workout. Rest = day off. Active Rest = light movement, walking, or mobility.

Goal
  • →Build the KB and burpee conditioning that directly improves running performance.
  • →Develop the posterior chain strength, cardiovascular endurance, and pre-fatigue resilience needed to run a strong 5K after 50 to 100 burpees.
  • →Target: completing BR-02 The KettleBurpee Runner with a 5K time under 30 minutes.
Who it is for+
  • →Runners who want to add KB conditioning to their training.
  • →Anyone training for a 5K or 10K who wants to improve their time through stronger posterior chain work and better conditioning under fatigue.
  • →Anyone who has completed Plan-01 or Plan-02 and wants to apply their KB fitness to running performance.
  • →Anyone who can run 5K in under 35 minutes and complete 50 burpees without stopping.
Equipment & weight progression+

→ 1 kettlebell - Men 20kg to 24kg / Women 12kg to 16kg.

→ The recommended weights are competition standard. If you are ready to go heavier - go heavier. Your body will tell you.

How this plan works+

This plan is built around one central insight - running after burpees is fundamentally different from running fresh. Every kilometre is harder. The heart rate is elevated before the first step. The legs are pre-fatigued. The lungs are already working. Athletes who train specifically in this pre-fatigued state develop a conditioning quality that transfers directly to race performance - the ability to run strong when everything is telling you to slow down. The plan has four sessions per week structured around two KB conditioning days and two running days. The running days progress from easy post-burpee runs in the early weeks to race pace intervals and timed benchmark attempts in the later weeks. The two KB conditioning days build the posterior chain strength, swing power, clean mechanics, and cardiovascular base that underpins running economy. Strong glutes and hamstrings from KB training directly improve running efficiency - less energy is wasted and more power is transferred to the ground on every stride. Week 3 introduces the 100 burpee format before the first timed 5K attempt. Week 6 is the official benchmark week - the 5K time after 100 burpees is the number that defines this plan.

Week 1 - Establish the Running and KB Base

3 sessions
Focus for the week+

Week 1 has two purposes - establish your KB conditioning baseline and establish your running baseline. Both numbers will improve across 6 weeks. The running baseline this week is 50 burpees then a 5K (BR-01). Do not race it - just complete it and log the time.

  • Mon
    CO-I1
    Swing And Surge
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I1 - Swing And Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •6 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min EMOM - 10 swings + 5 burpees at Men 20kg / Women 12kg).
    • →KB conditioning base day.
    • →The swing builds explosive hip power - the same power that drives every running stride.
    • →Strong hip drive in the swing translates directly to stronger push-off in running.
    • →Target 10 seconds rest per minute as the minimum standard.
    • →Log: rest time per minute, how 20kg felt compared to previous experience.
  • Tue
    BR-01
    The KettleBurpee Runner - Foundation
    Bodyweight only
    30 to 40 minutes
    Day focus+
    • •Workout:BR-01 - The KettleBurpee Runner - Foundation
    • •Format:For Time - Burpees then 5K run
    • •Time:30 to 40 minutes
    • •50 reps:Burpee
    • •3 min:Active rest - brisk walk
    • •5K:Run
    • →BASELINE TEST.
    • →Running baseline day.
    • →Complete all 50 burpees with full standard - chest to floor, jump at top.
    • →Walk immediately after - do not sit.
    • →Begin the 5K after the active rest.
    • →Do not race the 5K today - run at a pace you can sustain for the full distance.
    • →This is a baseline not a maximum effort.
    • →Log: 50 burpee completion time, 5K time, how the legs felt during the run compared to running fresh.
  • Wed
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release (25 min).
    • →Lower body release is essential after the combined burpee and running day.
    • →The quads, hamstrings, calves, and IT band all take significant load.
    • →Do the full 25 minutes.
  • Thu
    CO-B11
    Carry And Burst
    1 kettlebell - Men 16kg / Women 10kg
    20 minutes
    Day focus+
    • •Workout:CO-B11 - Carry And Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •20 metres:KB Farmer Carry
    • •4 reps:Burpee
    • →20 min EMOM - 20m farmer carry + 4 burpees per minute at Men 16kg / Women 10kg.
    • →The farmer carry builds grip strength and unilateral core stability.
    • →Running is fundamentally a single leg sport - every stride requires single leg stability.
    • →The unilateral core demand of the carry directly builds the lateral stability needed for efficient running gait.
    • →Log: whether posture stayed tall throughout, whether the lean away from the bell was avoided.
  • Fri
    Rest
    Day focus+
    • →Full rest.
  • Sat
    Rest
    Day focus+
    • →Full rest.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 2 - Build the Combination

3 sessions
Focus for the week+

Week 2 introduces the clean and increases the KB conditioning volume. The second running session this week repeats BR-01 from Week 1 - comparing the 5K time to last week reveals whether the KB training is already improving the running base. It should be slightly faster - if it is not faster it will feel easier - either is progress.

  • Mon
    CO-I2
    Clean Burpee Circuit
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I2 - Clean Burpee Circuit
    • •Format:EMOM
    • •Time:20 minutes
    • •5+5 reps:KB Clean
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg).
    • →The clean is introduced today.
    • →The clean builds the posterior chain pulling strength that supports both KB progression and running posture.
    • →Runners who do KB cleans develop stronger upper back and lat muscles - improving arm carriage and running posture simultaneously.
    • →Bell must float into the rack - not crash.
    • →Log: whether the rack position was consistent, whether the bell floated or crashed.
  • Tue
    BR-01
    The KettleBurpee Runner - Foundation
    Bodyweight only
    30 to 40 minutes
    Day focus+
    • •Workout:BR-01 - The KettleBurpee Runner - Foundation
    • •Format:For Time - Burpees then 5K run
    • •Time:30 to 40 minutes
    • •50 reps:Burpee
    • •3 min:Active rest - brisk walk
    • •5K:Run
    • →Same session as Week 1 Day 2.
    • →The goal today is a faster 5K time or an easier feeling at the same time.
    • →Do not chase a dramatically faster time - a 30 to 60 second improvement is excellent at this stage.
    • →Walk during active rest - do not sit.
    • →Log: 5K time, compare directly to Week 1 Day 2, how the run felt compared to last week.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation and Mobility.
  • Thu
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg).
    • →First session at competition weight in this plan - 24kg / 16kg.
    • →The aerobic base built by swings at competition weight directly improves running economy - the posterior chain develops the power needed to maintain running pace for longer distances.
    • →Log: whether competition weight was manageable, rest time per minute.
  • Fri
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release.
  • Sat
    Rest
    Day focus+
    • →Full rest.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 3 - Introduce the 100 Burpee Format

3 sessions
Focus for the week+

Week 3 is the most important week of the plan. The 100 burpee format before a run is introduced for the first time. The first session with 100 burpees (Day 1) uses an easy run to allow the body to experience the pre-fatigue without the pressure of a time target. The first timed attempt at BR-02 occurs on Day 4 - this is the signature workout baseline.

  • Mon
    SF-S3
    The 100 Burpee Starter
    Bodyweight only
    10 minutes
    Day focus+
    • •Workout:SF-S3 - The 100 Burpee Starter
    • •Format:For Time
    • •Time:10 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • →Used as main session: SF-S3 - 100 burpees in 10 minutes (target 10 burpees per minute).
    • →Active rest 3 to 4 min walking - do not sit.
    • →Then easy 5K run - not for time, comfortable conversational pace.
    • →First experience of running after 100 burpees.
    • →The goal today is simply to complete both and experience how the body feels.
    • →Notice how the legs feel during the first kilometre - this is what the body must learn to manage.
    • →Log: 100 burpee completion time, how the legs felt in the first kilometre, whether conversational pace was maintained throughout.
  • Tue
    CO-I4
    Press Burst Complex
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I4 - Press Burst Complex
    • •Format:EMOM
    • •Time:20 minutes
    • •3+3 reps:KB Clean And Press
    • •4 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg).
    • →Upper body and posterior chain day.
    • →The clean and press builds the overhead strength and upper back stability that supports running posture.
    • →Strong pressing muscles balance the pulling demands of running and KB work - reducing upper body fatigue during long runs.
    • →Log: whether the rack position was solid before pressing, rest time per minute.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →FIRST TIMED ATTEMPT at the founder's signature workout.
    • →Complete all 100 burpees with full standard.
    • →Walk immediately - do not sit.
    • →Begin the 5K after the active rest.
    • →This is a genuine effort - not a maximum sprint - but a controlled push to get a real baseline time.
    • →Start the run slightly slower than feels right - the wall hits between km 2 and 3.
    • →Log: 100 burpee completion time, 5K time after 100 burpees.
    • →This is the official BR-02 baseline for this plan.
  • Fri
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release.
    • →Mandatory after the signature workout day.
    • →Do the full 25 minutes.
    • →The legs need it after the combined burpee and 5K session.
  • Sat
    Rest
    Day focus+
    • →Full rest.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 4 - Build Running Strength

3 sessions
Focus for the week+

Week 4 focuses on the KB movements that most directly support running - the front rack squat for leg strength, the Burpee Mile for interleaved running and burpee conditioning, and competition weight KB work for posterior chain power. This is the highest KB volume week of the plan.

  • Mon
    CO-I7
    Squat Surge
    1 kettlebell - Men 20kg / Women 12kg
    20 minutes
    Day focus+
    • •Workout:CO-I7 - Squat Surge
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:KB Front Rack Squat
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg).
    • →Leg strength day.
    • →The front rack squat directly builds the quad and glute strength needed for running economy.
    • →Strong legs from KB squats mean less energy is required per stride - allowing faster pace to be maintained for longer.
    • →Keep the elbow up throughout - full depth on every rep.
    • →Log: whether full depth was maintained throughout, whether the elbow stayed up on every rep.
  • Tue
    BR-04
    Burpee Mile
    Bodyweight only
    20 to 30 minutes
    Day focus+
    • •Workout:BR-04 - Burpee Mile
    • •Format:For Time - 4 rounds interleaved
    • •Time:20 to 30 minutes
    • •25 reps:Burpee
    • •400m:Run
    • →Burpee Mile - 25 burpees then 400m run, repeat 4 times (total 100 burpees and 1.6km running).
    • →The interleaved format is a different conditioning stimulus from the standard burpees-then-run format.
    • →The legs never fully recover between efforts.
    • →This builds the specific fitness to maintain form and pace when the body is asking to stop.
    • →Do not rest at the transitions - go straight from burpees into the run and back.
    • →Log: total time, whether pace held across all 4 rounds.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →20 min EMOM - 10 swings + 5 burpees at Men 24kg / Women 16kg.
    • →Competition weight KB conditioning day between the two running sessions.
    • →Push for more rest time per minute than Week 2 Day 4.
    • →The swing at competition weight builds the posterior chain power that drives every running stride.
    • →Log: rest time per minute, compare to Week 2 Day 4.
  • Fri
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release.
  • Sat
    Rest
    Day focus+
    • →Full rest.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 5 - Peak Running Week

3 sessions
Focus for the week+

Week 5 is the highest running volume week of the plan. The KB conditioning sessions are demanding - the running sessions push toward race pace. Helen KB Edition appears for the first time this week - combining running and KB work in one For Time challenge.

  • Mon
    CO-I9
    The Combination
    1 kettlebell - Men 20kg / Women 12kg
    25 minutes
    Day focus+
    • •Workout:CO-I9 - The Combination
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •5+5 reps:KB Clean
    • •5+5 reps:KB Press
    • •10 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at Men 20kg / Women 12kg).
    • →Most demanding KB day of the plan.
    • →The Combination brings swings, cleans, presses, and burpees together in a for-time session - 5 rounds of 10 swings, 5 cleans each side, 5 press each side, 10 burpees, 90s rest.
    • →Take the full 90 seconds rest between rounds.
    • →This session builds the all-round KB conditioning that supports sustained running performance.
    • →Log: total time for all 5 rounds.
  • Tue
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →Second timed attempt at the signature workout.
    • →Push for a faster 5K time than Week 3.
    • →The 100 burpees should feel more manageable now - 5 weeks of KB training and burpee work have built the specific conditioning needed.
    • →Start the run conservatively - the wall still hits between km 2 and 3.
    • →Log: 5K time, compare to Week 3 Day 4, note which kilometre was hardest.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Thu
    FT-04
    Helen - KB Edition
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:FT-04 - Helen - KB Edition
    • •Format:For Time - 3 rounds
    • •Time:20 minutes
    • •400m:Run
    • •21 reps:KB Two Handed Swing
    • •12 reps:Burpee
    • →Helen KB Edition - 3 rounds for time: 400m run, 21 KB swings, 12 burpees at Men 24kg / Women 16kg.
    • →Running and KB conditioning combined in one For Time session.
    • →The 400m run must be run not jogged - the run pace determines your total time more than anything else.
    • →Go straight from the burpees into the next 400m run - no rest at the transition.
    • →Log: total time for all 3 rounds.
  • Fri
    Active Rest
    Day focus+
    • →REC-06 Lower Body Deep Release.
    • →Mandatory after the heaviest running week.
    • →Do the full 25 minutes.
    • →Non negotiable this week.
  • Sat
    Rest
    Day focus+
    • →Full rest.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 6 - Benchmark Week

3 sessions
Focus for the week+

The final week of the plan. Every session has a clear purpose - prepare, test, recover. The official BR-02 benchmark is tested on Day 2. The plan ends with a For Time challenge on Day 4 before the final recovery session.

  • Mon
    CO-I5
    Swing Burpee EMOM
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:CO-I5 - Swing Burpee EMOM
    • •Format:EMOM
    • •Time:20 minutes
    • •10 reps:KB Two Handed Swing
    • •5 reps:Burpee
    • →Pair with SF-S2 Swing Primer (10 min at competition weight).
    • →Final KB conditioning session before the benchmark.
    • →Push for your best rest time per minute yet.
    • →This session primes the posterior chain and cardiovascular system without depleting the energy reserves needed for the benchmark run tomorrow.
    • →Log: rest time per minute, six week comparison - Week 2, Week 4, Week 6.
  • Tue
    BR-02
    The KettleBurpee Runner - Standard
    Bodyweight only
    35 to 45 minutes
    Day focus+
    • •Workout:BR-02 - The KettleBurpee Runner - Standard
    • •Format:For Time - 100 burpees then 5K run
    • •Time:35 to 45 minutes
    • •100 reps:Burpee
    • •3-4 min:Active rest - brisk walk
    • •5K:Run
    • →OFFICIAL BENCHMARK.
    • →This is the number that defines Plan-04.
    • →Give everything across both the burpees and the run.
    • →Full burpee standard throughout.
    • →Walk immediately after the burpees - do not sit.
    • →Start the run with purpose but not desperation.
    • →The improvement from Week 3 to Week 6 represents 3 weeks of specific KB runner training - it should be visible in the time.
    • →Log: 100 burpee completion time, final 5K time, three attempt comparison - Week 3, Week 5, Week 6.
  • Wed
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
    • →Active recovery only.
    • →Prepare for the final session tomorrow.
  • Thu
    FT-04
    Helen - KB Edition
    1 kettlebell - Men 24kg / Women 16kg
    20 minutes
    Day focus+
    • •Workout:FT-04 - Helen - KB Edition
    • •Format:For Time - 3 rounds
    • •Time:20 minutes
    • •400m:Run
    • •21 reps:KB Two Handed Swing
    • •12 reps:Burpee
    • →Final For Time session of the plan - Helen KB Edition at Men 24kg / Women 16kg.
    • →Compare to Week 5 Day 4.
    • →Push for faster than last week.
    • →Sprint the final 400m of the final round.
    • →Log: total time, compare to Week 5.
  • Fri
    Active Rest
    Day focus+
    • →REC-08 The Full Reset.
    • →Mandatory.
    • →Full 30 minutes.
    • →The plan is complete.
    • →End it properly.
  • Sat
    Rest
    Day focus+
    • →Full rest.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Benchmark Performance Levels

BR-02 Week 3 Baseline+
  • →Completing the full session: Above average - most people cannot do this
  • →Under 35 minutes for the 5K: Good
  • →Under 30 minutes for the 5K: Solid
  • →Under 25 minutes for the 5K: Strong
FT-04 Helen KB Edition+
  • →Under 16 minutes: Good
  • →Under 13 minutes: Strong
  • →Under 10 minutes: Advanced
BR-02 Official Benchmark (Week 6)+
  • →Completing the full session: Above average - well above the general population
  • →Under 35 minutes for the 5K: Good
  • →Under 30 minutes for the 5K: Solid - the target for this plan
  • →Under 25 minutes for the 5K: Strong
  • →Under 22 minutes for the 5K: Well above average - highly dedicated athlete level
  • →Under 20 minutes for the 5K: Advanced - approaching competitive hybrid fitness level
  • →Under 18 minutes for the 5K: Top tier - Hyrox elite athlete level