10 Weeks to 10 Miles: A Lifters Guide to Endurance Training
Littauer Strength Training
Functional Fitness, BodybuildingAre you sick of being out of breath at the top of the stairs? Is your doctor on your case about doing cardio, but all you love to do is lift? Then this is for you! Written, tried, and tested by former elite weightlifters, powerlifters, and CrossFit athletes, this program takes you from out of shape to in-shape in 10 weeks. While many running programs can bog you down, leave you banged up and beaten down, this program will increase your endurance, and running 10 miles without stopping in just 10 short weeks.
A
Choice Cardio
1 x 3:00
B1
Swimmers
2 x 8
B2
Cat-Cows
2 x 10
C
Bench Press
3 x 8
D
Barbell Row
3 x 8
E1
DB Z-Press
3 x 12
E2
Shrugged Lateral Raises
3 x 12
F1
Hammer Curl
2 x 15
F2
DB Overhead Tricep Extension
2 x 15
G
Super Side Plank
3 x 0:20
H
Choice Cardio
1 x 15:00
Prep
A
Moving Indoor Warmup
For 10 yards of each: 1) Alternating Side Lunge 2) Hamstring Sweeps/Scoops 3) Forward Lunge w/ Rotation 4) High Kick 5) Moving Gate Swing 6) Archer/Grab And Reach 7) Figure Fours
B
Run
1 x 2
Recovery
C
Choice Stretching
Pick 2-3 stretches from the below list to hold for 1:00-1:30 each Couch Stretch (hip flexors) Elbow Supported Thoracic Extension Wall Pec Stretch Sit & Reach Banded Shoulder Distraction Banded Overhead Distraction Banded Posterior Hip Distraction Pigeon Stretch
A
Choice Cardio
1 x 3:00
B1
Clockwork Airplane
2 x 6
B2
Foam Roller Thoracic Extension
2 x 8
B3
Cossack Squat
2 x 8
C
Box Jump
3 x 5
D
Back Squat
3 x 8
E
Romanian Deadlift
3 x 8
F1
Foam Roller Hack Squat
3 x 15
F2
Yoga Ball Hamstring Curl
3 x 12
G
Hollow Hold
3 x 0:30
H
Choice Cardio
1 x 15:00
Prep
A
Moving Indoor Warmup
For 10 yards of each: 1) Alternating Side Lunge 2) Hamstring Sweeps/Scoops 3) Forward Lunge w/ Rotation 4) High Kick 5) Moving Gate Swing 6) Archer/Grab And Reach 7) Figure Fours
B
Run
1 x 2
Recovery
C
Choice Stretching
Pick 2-3 stretches from the below list to hold for 1:00-1:30 each Couch Stretch (hip flexors) Elbow Supported Thoracic Extension Wall Pec Stretch Sit & Reach Banded Shoulder Distraction Banded Overhead Distraction Banded Posterior Hip Distraction Pigeon Stretch
A
Choice Cardio
1 x 4:00
B1
Thoracic Rotations (on wall)
3 x 8
B2
Prone Snatch Grip BTN Press
3 x 8
C
Chin-Up
3 x MAX
D
Shoulder Press
3 x 8
E1
DB Bench Press
3 x 12
E2
1-Arm DB Row
3 x 12
F1
Concentration Curl
2 x 15
F2
Dip
2 x MAX
G
Choice Cardio
1 x 15:00
Prep
A
Moving Indoor Warmup
For 10 yards of each: 1) Alternating Side Lunge 2) Hamstring Sweeps/Scoops 3) Forward Lunge w/ Rotation 4) High Kick 5) Moving Gate Swing 6) Archer/Grab And Reach 7) Figure Fours
B
Run
1 x 2
Recovery
C
Choice Stretching
Pick 2-3 stretches from the below list to hold for 1:00-1:30 each Couch Stretch (hip flexors) Elbow Supported Thoracic Extension Wall Pec Stretch Sit & Reach Banded Shoulder Distraction Banded Overhead Distraction Banded Posterior Hip Distraction Pigeon Stretch
Nathanael Littauer
Coach Littauer is the author, and original test dummy for this training plan. Formally a national level Weightlifter (USA), he's put in rigorous miles of running and conditioning work to build a program which is less impact than the standard running program, and leaves you with your gains. All without sucking wind at the end!
At the end of the day, you don't have to pick between being strong and having endurance. You can have both. All you have to do is commit and put in the work!
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