Run + Lift
Engineering High Performance
Strength & Conditioning, Tactical / MilitaryBased off one of our monthly training team's most successful training cycles, Run+Lift brings together a strength & bodybuilding style lifting program with a running progression for all levels of runners to form a one-of-a-kind, pure hybrid training protocol.
This 12 week program is for anyone looking to improve any goal from running their first 5k to improving their 10 mile run time all while making huge gains in the weight room.
Day 1 Note
A
On days where we run and lift, you can split the sessions however you choose. If you want to run first, lift first, or split them into two sessions, go right ahead.
Run Prep
B
EHP Athlete Warm-up Low Day
Pre-Run 2x10m each Walking knee hug Crossover hamstring scoops Ankle grab & forward reach 2x20 reps each A Skip Straight leg skip Lateral pogo jumps R/L Lateral A Run (high knees to parallel) R/L
Conditioning
C
Aerobic Run: Day 1
Complete an aerobic zone run for the prescribed time down below, based on your goals. Record meters completed during run. Your aerobic heart rate zone is where we will spend the majority of our training during this program. The formula for finding your aerobic heart rate that we will use is.... 180 - (your age) = aerobic zone threshold. We want to stay below this number for our aerobic zone runs. For today's workout, see time domains below 10 mile goal: 45 minutes 10k goal: 35 minutes 5k goal: 25 minutes
Lift Prep
D
Upper Prep Circuit #1
2x through Inch-out to push-up x 10 Alternating bird dogs x 20 total Hands to elbows plank x 10ea Seated shoulder external rotation off knee x 10ea :30 cardio machine of choice
E
Bench Press
12, 10, 8, 6
F1
DB Military Press
12, 10, 8
F2
DB Chest Fly
12, 10, 8
G1
Dip
3 x MAX
G2
DB Lateral Raise
3 x 12
H
Split Stance Overhead Tricep Extension
2 x MAX
Prep
A
Upper Body Prep #2
5-10 minutes cardio machine of choice Then 2x each Band pull-apart x 20 Inverted row 1-1/2 reps x 10 Lying leg lifts x 10 Then, deadlift specific prep Start with empty bar for 21 reps Then add a little load for 15 Even more for 9 Then, slowly work up to your single
B
Deadlift
1, 10, 10
C
Pull-Up
4 x MAX
D
1-Arm DB Row
12, 10, 8, 6
E1
Supinated Grip Lat Pull-down
3 x 15
E2
TRX Face Pulll + ER
3 x 15
F1
GHD Sit-Up
3 x 10
F2
Side Plank
3 x 0:30
G1
Alternating DB Hammer Curl
10, 10, MAX
G2
Hanging Knee Raise
15, 15, MAX
Prep
A
EHP Athlete Warm-up High Day
5 minute easy run 2x10m each Forward lunge with reach overhead Backward lunge with world's greatest Alternating side lunge with windmill rotation 2x20 reps each A Skip Straight leg skip Forward pogo jumps Backward pogo jumps A Run (high knees to parallel) Straight leg run
Intensity Run: 400/800m Intervals
B
10 mile goal 4x400m run at fast, but slower than 1 mile pr pace rest 60 seconds between Rest 3:00, then 4x800m run at ~~20s per mile pace slower than 400s rest 1:30 between 800s 10k goal 3x400m run at just above 1 mile pr pace rest 60 seconds between Rest 3:00, then 2x800m run at ~~20s per mile slower than 400m pace rest 2:00 between 800s 5k goal 4x400m run at 1 mile PR pace rest 60 seconds between runs Your score is your total working time of the workout, including rest
Prep
A
EHP Athlete Warm-up Low Day
2-4 minutes continuous movement of choice (run, cardio machine, jump rope, etc) 2x10m each Walking knee hug Crossover hamstring scoops Ankle grab & forward reach 2x20 reps each A Skip Straight leg skip Lateral pogo jumps R/L Lateral A Run (high knees to parallel) R/L
Conditioning
B
Aerobic Run
Aerobic zone run day 2. We will be doing about 10% less volume today than on Monday. Keep your heart rate in the aerobic zone. See prescriptions below based on goals. Keep heart rate below 180 - age BPM Score is meters completed 10 mile goal: 40 minutes 10k goal: 32 minutes 5k goal: 23 minutes
Prep
C
Upper Prep Circuit #2
2-3x adding load as needed :30 dead hang, swaying to each side 2-5 strict pull-ups or chin-ups 20 alternating DB front raises to overhead 1:00 cardio machine of choice
D
Strict Press
3 x 12
E1
Incline DB Bench Press
3 x 12
E2
Chin-Up
3 x 12
F1
Push-Up
2 x MAX
F2
Inverted Row
2 x MAX
F3
Rear Delt Flyes
2 x MAX
Prep
A
Active Lower Body Prep #1
25 feet down and back each movement Forward jog Backward jog Easy side shuffle with overhead arm swing Knee Hug Dancers (ankle grab + forward reach) Moving spiderman lunge + rotation Figure 4 + lateral lunge Forward skip w criss cross arms Backward skip w criss cross arms Forward C skip Backward C Skip Hamstring slides (high knees keeping heel tucked) Then Lying leg swings x 10ea Push back lunge + overhead reach SL RDL x 5ea Bodyweight squat + rotation x 2-3ea Jumping bodyweight squat x 5
B
Back Squat
12, 10, 8, 6
C1
DB Walking Lunge
20, 15, 10
C2
RDL
12, 10, 8
D1
Prone Machine Hamstring Curl
2 x 12
D2
Seated Calf Raise
2 x 15
