Apex Athletes
Marathon, Endurance, Strength & ConditioningA strength program specifically for runners without the use of gym facilities.
This 4 week Run-Based HIIT programme is designed to:
- Improve lower body strength.
- Improve ability to apply force rapidly
- Improve eccentric utilisation ratio (EUR)
- Help prevent running injuries
Who is this programme for?
- All runners looking to improve strength in the absence of gym facilities
- Endurance athletes
- Recreational runners
- Athletes looking for structured programming
This programme is designed by HIIT Science certified trainer Chris Jones.
- chrisjonespt@gmail.com
- @chrisjones_hiit
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Mobility & Activation
B1
Skipping
4 x 1:00
B2
Plank
4 x 0:30
C1
Reverse Lunge (DB/KB)
4 x 8
C2
Side Plank Knee Tuck
4 x 6
D1
Decline Press Ups
3 x 6 @ 5
D2
SL Calf Raises
3 x 6
D3
Glute Bridge (BW)
3 x 20
A
Mobility & Activation
B1
Speed Jacks
4 x 1:00
B2
Frog Stand
4 x 0:30
C1
Goblet Squat
4 x 4
C2
Supine Band March
4 x 12
D1
Lateral Squat
3 x 12
D2
Candlestick
3 x 10
E
Superman Plank
3 x 12
A
90/90 Hip Mobility
B1
Mountain Climber and Rotate
3 x 10
B2
Single Leg Glute Bridge
3 x 10
B3
Side Plank Dips
3 x 10
B4
Clams
3 x 10
C1
Lying T-Spine Rotation (Open Book)
3 x 10
C2
YTW
3 x 4
D
Stretch
7 x 0:15
