Love Running? Make sure you get the most out of your body while staying healthy and reducing risk of injury with this 8 week strength program specifically designed complement your running training and improve your running efficiency, speed and strength.
Running training often comes with slow progress and constant niggles, especially as your km's increase. Get ahead of the curb and build yourself a strong body that will not only keep you running, but fast-track you to achieving those personal bests!
FeaturesPrep
A
Warm Up / Activation
Hip Thrusts x10 SL Hip Thrusts x10 Clams x15 Crab Walks x12 BW Squats x12 Banded Rows x12 Banded Face Pulls x12 Chest Fly x12 DB Hammer Curls x12 Banded Tricep Extension x 12 Plank x 30s Side Plank 30s 15-20m each: A-skips B-skips Walking Lunge with Twist Sweep Throughs High Knee Leaps
B
Paused Back Squat
3 x 5
C1
High Box Squats
3 x 8
C2
Romanian Deadlift
3 x 10
D
Step Back Lunge
3 x 8
E
Barbell Hip Thrust
3 x 12
F1
Seated Calf Raise
3 x 15
F2
Shoulder Taps
3 x 12
Prep
A
Warm Up / Activation
2 Rounds: Hip Thrusts x10 SL Hip Thrusts x10 Clams x15 Crab Walks x12 BW Squats x12 Banded Rows x12 Banded Face Pulls x12 Chest Fly x12 DB Hammer Curls x12 Banded Tricep Extension x 12 Plank x 30s Side Plank 30s
B1
DB Bench Press
3 x 8
B2
Seated Row
3 x 10
C1
Half-Kneeling KB Press
3 x 8
C2
Lat Pulldown
3 x 10
D1
Standing Curl + Press
3 x 10
D2
Band Pull-Apart
3 x 12
Prep
A
Warm Up / Activation
Hip Thrusts x10 SL Hip Thrusts x10 Clams x15 Crab Walks x12 BW Squats x12 Banded Rows x12 Banded Face Pulls x12 Chest Fly x12 DB Hammer Curls x12 Banded Tricep Extension x 12 Plank x 30s Side Plank 30s 15-20m each: A-skips B-skips Walking Lunge with Twist Sweep Throughs High Knee Leaps
B
Trap Bar Deadlift
3 x 3
C
Wall Sit
3 x 0:30
D1
Standing Hip Flexor March
3 x 8
D2
Stability Ball Hamstring Curl
3 x 10
E1
Sprinter Calf Raise
3 x 12
E2
Band Rotations
3 x 10
For less than $10/week and access for a whole year, jump on this 12 week program to take your running to the next level.
Get Middle-Long Distance Running StrengthAustralian 800m record holder & Olympian
Verified Athlete""
Australian 800m runner
Verified Athlete""