Apex Athletes

Marathon, Endurance, Strength & Conditioning
Coach
Apex Coaches

A 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 

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Tuesday
Week 1 Day 3

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

Thursday
Recovery Session

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

Runners Strength - No Gym