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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See the Results You Desire
Don’t you just hate when you do all this work and you can’t see it on yourself? Boredom not included
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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

Sophisticated Stride STRONG ENOUGH TO RUN