RUNGA INC

Coach
Marissa Estep

Features
1 sessions per week
Must use App app to view and log training
Program Training

$149
Get ENDUR-MAX 2022
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Build the strength to endure!
Running without proper strength training leads to reductions in the functional strength of key muscle groups, including the hamstrings and glutes. This is an evolutionary adaptation designed to reduce the metabolic cost of running and reduce caloric expenditure - NOT improve the performance of the runner!
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No pain, all gain!
Every pound of the pavement beyond what your body can effectively recover from is a step towards inevitable pain and overuse. It's a frightening fact that 82% of runners get injured, and it's even scarier that 50% of those injuries become recurring for the athlete. This program uses fun, low-impact cross-training wherever running is not essential.
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Running + Running = Boring.
We believe it's time to make running fun again by ensuring that the program is more than just running! That way, you can actually enjoy your long runs without feeling tired, beat up, and like you are dragging yourself out the front door to practice the sport you love and enjoy!
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Sample Week
Week 1 of 13-week program
Sunday
Week 1 Day 1

E2MOM x 5

A

Every 2 Minutes x 5 sets 5 Super Slow KB Deadlifts *Weights as sides, if bells too large for proper ROM, stand on yoga blocks or aerobic step.

B

Death By Carries 2x5m. Rest 60s between sets.

2 x 5:00

Step up/Push Up Ladder

C

MAX 10-9-8-7-6-5-4-3-2-1 Reps of 16" Step Ups (per leg, weights at your side) Band Resisted Push-Ups Between set 15 Swings. Max means going at a pace you can sustain for 20-30 minutes. Hard and fast, but you should not lose steam at the end of this. Aim to go a little faster every round as the reps decrease.

Monday
60 min SS Run + Exhale Holds

A

Run

1 x 60:00

Tuesday
Week 1 Day 3

A

Hardstyle Military Press

1 x 12:00

30 min Cal/Swing/Push EMOM

B

Alternating 30m EMOM: Min 1: 15/12 Cals on Machine Min 2: 5 Swings + 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Push Ups Only the push up reps will change each round. Just add one rep every round, until you reach 15 in the last round. You will perform 15 total rounds of each movement

Wednesday
60 min SS Run + Exhale Holds

A

Run

1 x 60:00

Thursday
Week 1 Day 5

Conditioning

A

"30:30" for 30M / 001

Complete 30 minutes on a machine using 30:30 intervals. 30s on/30s off The "ON" is a faster pace, where the "OFF'" is a slower pace. You are always moving on the machine of your choice. Zones should be sustainable, and alternate between either EASY and MAF, or MAF and GRIND depending how you are feeling.

Friday
EFT Session 1

A

Run/Walk

Saturday
Rest Day

A

Breathe Better Move Better

Coach
More from RUNGA INC
coach-avatar Marissa Estep

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So you can finish strong.

The last running program you may ever need.

Get ENDUR-MAX 2022
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FAQs
How do I ask my coach questions?
You can post comments and questions on ANY workout. All of your posts will be read, and all serious questions will receive a response from Joe or Marissa....(Comments such as "Are you trying to kill me?!" may not be considered a real question....We're not, we promise!)
I'm signing up for my first marathon. Is this the best program for me?
If you are new to running or have 6+ months to prepare for your half or full marathon we highly recommend starting with our "Endur-Strong" program. Endur-Strong is a 12-Week Program for general fitness and prepares you for races up to 10K in distance.
What recovery methods do you recommend?
We believe runners should start each day with foot care. We use "RUNGA Mobility Balls" which also come with a complete routine for daily mobility and breathwork! In addition, we highly recommend regular sessions of cold exposure, sauna, as well as PEMF and Neubie therapies on sore legs.

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ENDUR-MAX 2022
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