Coggles Fitness
Endurance, Strength & Conditioning, Marathon, General FitnessA full running performance and strength programme. This programme is designed to improve your running economy, strength, power and endurance.
It consists of 3 specific focused running sessions, 2 strength/power sessions, and a cross-training session.
Perfect for those looking at starting to increase running distances, this programme starts at 10km for it's long run but this can easily be adapted for shorter distances.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Basic running activation warm up
20m of each exercise Walking calf raises Russian walk (high kick) Bum kicks Skips A-Steps
B
Run
@ 55:00
C
Static Stretch
Conditioning
A
Lower body mobility and activation
10 Deep Squat Stretch (2-5 seconds at the bottom) 10 Hip flexor (Pushes each leg) 10 Cossack Squats (each side) 10 Walking Hip Mobility (forward and back) 10 T-Spine Rotations (reps are each side) 10 Hanging Scapula Pulls 10 Bootstrappers
B1
Goblet Squat
3 x 15
B2
Glute Bridge
3 x 15
B3
Dead Bug
3 x 10
C1
DB Renegade Row
3 x 10
C2
Paloff Press
3 x 0:30
C3
Lateral Lunge
3 x 10
D1
Pogo Jump
3 x 10
D2
Med Ball Slam
3 x 10
E
Static Stretch
1 x 5:00
Prep
A
Basic running activation warm up
20m of each exercise Walking calf raises Russian walk (high kick) Bum kicks Skips A-Steps
B
Run
@ 45:00
C
Static Stretch
Prep
A
Lower body mobility and activation
10 Deep Squat Stretch (2-5 second at the bottom) 10 Hip flexor (reps each side) 10 Cossack Squats (reps each side) 10 Walking Hip Mobility (Forward and back) 10 T-Spine Rotations (Each side) 10 Hanging Scapula Pulls 10 Bootstrappers
B1
One-Arm DB Bench Press
3 x 10
B2
1-Arm DB Row
3 x 10
B3
Inchworm
3 x 10
C1
DB Push Press
3 x 10
C2
Calf Raise
3 x 10
C3
Standing Cable Wood Choppers
3 x 10
D1
Russian KB Swing
3 x 15
D2
A-Skip
1 x 10
D3
Farmers carry
3 x 20
E
Static Stretch
A
Bike/ Rowing/ Skierg
1 x 45:00
B
Static Stretch
Prep
A
Basic running activation warm up
20m of each exercise Walking calf raises Russian walk Bum kick Skips A-Steps
B
Run
1 x 10000
C
Static Stretch
A
Walk
