Middle-Long Distance Running Strength: Training by Kris Miles in TrainHeroic

Miles Fitness & Performance

Coach

Kris Miles

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!

Features
3 sessions per week
Must use App app to view and log training
Program Training

$80

Get Middle-Long Distance Running Strength

Experienced Coach

Train with a program designed by the strength coach of World Class Olympic 800m runners as well as athletes from other running sports including football, soccer and marathons.

Only 2-3 days in the gym

Runners love running. The more time spent on the track or out in nature getting the kilometres in, the better. Only dedicate 2 (third day recommended, but optional) sessions in the gym to enhance your running ability. No need to spend 2 hours in the gym every other day. Work it in between your usual running program!

Specific

Don't waste time doing an extended list of exercises that won't have any carry over to your running performance. Movements are carefully selected and prescribed to best compliment your activity - RUNNING. Each block will slightly vary from the last starting from mastering the basics, and transitioning to more tailored movements.

Features

Programming 3 days per week

2 lower body + 1 upper body strength days to compliment your running program

Delivered through TrainHeroic

Simple programming structure, fit it into your own calendar and current running program, detailed tracking

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Prep

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

Paused Back Squat

3 x 5

High Box Squats

3 x 8

Romanian Deadlift

3 x 10

Step Back Lunge

3 x 8

Barbell Hip Thrust

3 x 12

Seated Calf Raise

3 x 15

Shoulder Taps

3 x 12

Monday

Week 1 Day 2 (optional)

Prep

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

DB Bench Press

3 x 8

Seated Row

3 x 10

Half-Kneeling KB Press

3 x 8

Lat Pulldown

3 x 10

Standing Curl + Press

3 x 10

Band Pull-Apart

3 x 12