10km Race Strength Plan
Brokk Online
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 geared towards a 10km race at the end of week 6.
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 plan works for an athlete at any level who is looking to get stronger. It is programmed with a taper in week 6 and to allow the athlete to race or perform a test run at the end of the plan.
Please note that on the app the programming will appear in a much neater way than the 'sample week' area on this site.
A
Squat Warm Up
B
Back Squat
4 x 10
C
Romanian Deadlift
4 x 10
D
DB Lunges
3 x 16
E
Barbell Row
3 x 10
Circuit
F
40 seconds of work, 20 seconds of rest between exercises x 4 rounds 1) Plank hold 2) Plate hops (put 1 or 2 weight plates in front of you, jump up to the plate, jump off and immediately bounce back onto the plate) 3) Single Leg V sit (lie flat on floor. Bring one foot up towards you as you bring your torso up and touch the ankle. Repeat on other side.
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
Circuit
A
Glute Stability Session 2 Rounds Side-lying raises: 10 reps each side Band walk: 10 steps in each direction Wall lean: 30 seconds each side Single leg glute bridge: 10 reps each side
A
Front Rack Warm Up
B
Power Clean Warm Up
C
Hang Clean High Pull
6 x 5
D
Squat Jump
5 x 5
E
Plate Hop
5 x 20
F
DB Overhead Carry
3 x 20
Michael Glenn
British Weightlifting Level 2 Coach, Crossfit Level 1 - a competitive weightlifter who transitioned from distance running.
