Lift.Run.Perform

Coach
Mary Johnson

The monthly lift plan is the perfect option for the runner looking to supplement their training to become stronger and more resilient. 

The progressive overload program focuses on everything a runner needs - with an emphasis on core and single-legged movements. 

My goal is to help you feel like an athlete in the gym - so when you get to the roads, you're more confident and ready to run fast.

The program duration is 4-5 weeks, with 2 workouts per week, + a warmup. 


The workouts will take between 30-40 minutes (but, of course, there is a learning curve to start, and your first workouts might take a little longer).

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Sunday
Welcome & Getting Started
Monday
Week 1 Day 1

A1

Goblet split squat

3 x 8

A2

SuitcaseCarry

3 x 25

B1

Goblet squat

3 x 8

B2

NG Chinup iso

3 x 20

C1

Offset Single Leg RDL

3 x 8

C2

Elbow Circles

3 x 10

C3

ISO lunge and row

3 x 12

Monday
Warmup

A1

Quad t-spine rotation

2 x 8

A2

1/2 kneel ankle

2 x 8

A3

Glute bridge walkout

2 x 5

A4

BW squat

2 x 10

A5

Plank march

2 x 6

A6

Reverse lunge to knee up

2 x 8

A7

Pushup walkout

2 x 6

B1

Pogo hops

2 x 10

B2

KB Swing

2 x 5

B3

TGU to elbow

2 x 5

Thursday
Week 1 day 2

A1

DB Bench

3 x 8

A2

Tall Kneel Band Pull Apart

3 x 12

B1

Alt incline bench

3 x 8

B2

SLDL w/ row

3 x 8

C1

Goblet squat w/ pressout

3 x 10

C2

DB Crush press

3 x 10

C3

DB Skullcrusher

3 x 8

Thursday
Warmup

A1

Quad t-spine rotation

2 x 8

A2

1/2 kneel ankle

2 x 8

A3

Glute bridge walkout

2 x 5

A4

BW squat

2 x 10

A5

Plank march

2 x 6

A6

Reverse lunge to knee up

2 x 8

A7

Pushup walkout

2 x 6

B1

Pogo hops

2 x 10

B2

KB Swing

2 x 5

B3

TGU to elbow

2 x 5

LRP Phase 4