Home-Based 10km Race Strength Training Plan
LOWA
EnduranceGet stronger, run faster.
Most training plans created for runners are full of gimmicks and needless complexity. To improve your running performance you need to increase your absolute strength, power output and plyometric capacity.
This is a 6 week strength, power and plyometric program for runners or endurance athletes who can't get to a gym.
This is a 3 days per week program.
In each week,
Day 1 will prioritize strength.
Day 2 will be core, glute and foot conditioning, designed to prevent injury.
Day 3 will be power and plyometric training.
This program has been written to allow for progressive overload with limited equipment.
This plan works for an athlete at any level who is looking to get stronger. It is programmed with a taper in week 6 to allow the athlete to do a test run or cycle at the end of this week, or even an organized race.
Please note that on the app the programming will appear in a much neater way than the 'sample week' area on this site.
A
DB Lunges
5 x 25
B
Dumbell Romanian Deadlift
5 x 10
C
Bent Over DB Row
5 x 25
D
DB Floor Press
4 x 10
Circuit
E
Perform each exercise for 40 seconds. Rest 20 seconds between exercises Perform 4 rounds of the circuit 1) Plank hold 2) Plate hops 3) Single Leg V sit
Circuit
A
2 Rounds 30 seconds on, 30 seconds off: 1) Mountain climbers 2) Hollow hold 3) Plank 4) Superman
Circuit
A
2 rounds, completed barefoot or wearing socks only: Toe scrunch: 20 reps Heel-toe walk: 10m Toe walk: 10m Heel walk: 10m Toe raise: 20 reps Outside foot walk: 10m High catch pogo jump: 20 reps Pogo jumps: 20 reps Zig-zag pogo jumps: 20 reps
A
Jump Squat
5 x 15
B
DB Snatch
3 x 15
C
DB Push Press
5 x 15
D
Plate Hop
5 x 20
Michael Glenn
British Weightlifting Level 2 Coach, Crossfit Level 1 - a competitive weightlifter who transitioned from distance running
Get stronger, be more explosive: run longer and faster
Get Home-Based 10km Race Strength Training Plan
