Stronger Runner 5k
Stronger Athlete
Stronger Runner 5k is great program for those who want to begin they journey with running. It gives you great opportunity for building strength endurance 3 times a week and running skills 3 times a week. Program is concentrated on quality of movement, thus you will mostly run quick intense session. No junk miles, no unnecessary work.
A
Single Unders
3 x 2:00
B1
Cossack squats
3 x 10
B2
Plate Halo
3 x 10
B3
Side Plank
3 x 0:40
C
Barbell Back Squat
10, 10, 5, MAX @ 30, 40, 50, 55 %
D
Active Foot Bulgarian Split Squat
4 x 14
E
AirBike/Row/Bike
3 x 14
A
Easy Jumping or Jump Rope Skips
1 x 4:00
B1
Pulling Heel to The Glute
3 x 20
B2
Single Leg Jumps Pulling Heel to the Glute
3 x 10
C
Jog
1 x 3:00
D
Mobility Flow
E
Sprint
5 x 100
F
Light Jog
1 x 5:00
A
Single Unders
3 x 2:00
B1
Banded Shoulder Dislocates
3 x 10
B2
Bottom Up KB Press
3 x 10
B3
Deadbug
3 x 10
C
Barbell Flat Bench Press
10, 10, 5, MAX @ 30, 40, 50, 55 %
D
Barbell Bent Over Row
4 x 12
E
AirBike/Row/Bike
8 x 20
A
Easy Jumping or Jump Rope Skips
1 x 4:00
B1
Pulling Heel to The Glute
3 x 20
B2
Single Leg Jumps Pulling Heel to the Glute
3 x 10
C
Jog
1 x 3:00
D
Mobility Flow
E
Sprint
3 x 300
F
Light Jog
1 x 5:00
A
Single Unders
3 x 2:00
B1
Banded Shoulder Dislocates
3 x 10
B2
Japanese Push Ups
3 x 10
B3
V-Ups
3 x 10
C
Overhead Press
10, 10, 5, MAX @ 30, 40, 50, 55 %
D
Strict Pull Ups
4 x 8
E
Wall Ball Shots
10 x 10
A
Easy Jumping or Jump Rope Skips
1 x 4:00
B1
Pulling Heel to The Glute
3 x 20
B2
Single Leg Jumps Pulling Heel to the Glute
3 x 10
C
Jog
1 x 3:00
D
Mobility Flow
E
Run
3 x 800
F
Light Jog
1 x 5:00
Jakub Bednarczyk
Hybrid athlete and creator of Stronger Runner as well as Stronger Athlete.
With this plan you will start your journey to be a healthier, stronger and better runner.
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