Sophisticated Stride STRONG ENOUGH TO RUN: Training by ashleigh kast in TrainHeroic

Ashleigh Kast

Coach
ashleigh kast

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Make Meaningful Progress
…like more than just a few seconds a year. You’ll get definitively faster with intervals that optimize the way your body makes and uses energy.
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Avoid Injury
with strength prescriptions that prepare you for the stress, and specific demands of running.
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Build Muscle And Burn Fat
with programming designed to optimize your metabolism AND your results.
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Boredom Not Included
With five different workouts tackling different athletic attributes, this program will keep you both interested, and consistent.
Features
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Programming 5 days per week
Conditioning and strength workouts appropriate for both newbies and seasoned runners looking to bust through plateaus.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Your workout begins as soon as you open the app. Keep your workouts and stats organized for easy progress tracking.
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Sample Week
Week 1 of 16-week program
Sunday
SETRun Phase 1 Day 1

A1

crawl hold

3 x 30

A2

single-leg bridge wall-referenced

3 x 10

A3

assisted leg-lower

3 x 10

B1

pogo

3 x 10

B2

toes to athletic position

3 x 7

C1

heel-elevated goblet squat

3 x 1:00

C2

batwing row

3 x 1:00

D1

hook-lying alternating dumbbell bench press

3 x 1:00

D2

suitcase deadlift

3 x 1:00

E1

prisoner split hold

3 x 30

E2

short side plank

3 x 0:30

Monday
SETRun Phase 1 Day 2

A1

cross-body marching

3 x 0:30

A2

crawling

3 x 20

A3

high knees

3 x 0:30

B1

butt kick

3 x 0:30

B2

half-kneeling ball slam horizontal

3 x 5

B3

short step lateral lunge

3 x 5

C

Running

6 x 1:00

D1

single-leg bridge

3 x 30

D2

prisoner split hold

3 x 30

D3

crawl hold

3 x 30

Wednesday
SETRun Phase 1 Day 3

A1

single-leg bridge wall-referenced

3 x 10

A2

crawl hold

3 x 30

A3

assisted leg-lower

3 x 10

B1

pogo

3 x 10

B2

toes to athletic position

3 x 7

C1

hook-lying alternating dumbbell bench press

4 x 0:40

C2

db romanian deadlift

4 x 0:40

C3

batwing rows

4 x 0:40

C4

heel-elevated goblet squat

4 x 0:40

C5

elevated push-up

4 x 0:40

C6

prisoner split hold

4 x 40

Thursday
SETRun Phase 1 Day 4

A1

cross-body marching

3 x 0:30

A2

crawling

3 x 20

A3

high knees

3 x 0:30

B1

butt kick

3 x 0:30

B2

half-kneeling ball slam horizontal

3 x 5

B3

short step lateral lunge

3 x 5

10-20-30

C

10-20-30--essentially sprint, run jog intervals. Max sprint speed of 10/10 for 10sec. Then decelerate and run speed of 5 for 20sec. Then decelerate to jog speed of 1 for 30sec to recover. 3x3 TODAY ...so complete three reps consecutively. Break 2-3min between sets. Repeat for 3 rounds.

D

LICT step-ups

2 x 3:00

E

recovery breathing

Friday
SETRun Phase 1 Day 5

A1

cross-body marching

3 x 0:30

A2

crawling

3 x 20

A3

high knees

3 x 0:30

B1

butt kick

3 x 0:30

B2

half-kneeling ball slam horizontal

3 x 5

B3

short step lateral lunge

3 x 5

C

Running

3 x 3:00

D

recovery breathing

FAQs
Who is this training for?
Beginner and would-be runners hoping to use running as part of their exercise regimen for fitness and aesthetic goals. Experienced and intermediate runners looking to bust through plateaus and hit performance goals.
What if I have bad knees?
Injury happens in the gap between what we are currently prepared for, and the increased demands of the task at hand. Specific strength training coupled with progressive running workouts will build you the capacity to not only work hard, but withstand the stress of running and improve joint health.
Do I have to train 5x a week?
No. You can stretch out the calendar to fit the demands of your lifestyle, taking more days off whenever you need to. You have access to the app for one calendar year and the PDF is yours forever.
Do I have to run?
Definitely not! All running prescriptions can be substituted with another cyclical cardio modality like rowing or biking.
The Proof
verified-athlete-avatar Mallory May

client

Verified Athlete

"I follow the workout staples she[Ashleigh] taught me. They work. I would recommend her to anyone and everyone. Love you Ashleigh Kast. You changed my life forever."

verified-athlete-avatar Bonnie M.

client

Verified Athlete

"I've not only hit my goals, but I've been able to sustain them effortlessly. And look at how good my butt look! She's amazing to work with and I always leave workouts with a smile on my face. Ashleigh I don't know if you realize how much you've changed my life!"

Sophisticated Stride STRONG ENOUGH TO RUN