Running Foundations
Accelerate Coaching
Endurance, General FitnessEmbark on a transformative journey towards becoming a confident and capable runner with our Running Foundations Programme, designed specifically for those new to running. Whether you're taking your first steps into the world of running or looking to rekindle your passion for fitness, this structured and supportive program will guide you towards building a solid base to build on.
Our programme is meticulously crafted to accommodate individuals with varying levels of fitness and prior running experience. We understand that starting can be intimidating, which is why our approach focuses on gradual progression, injury prevention, and building both physical and mental resilience.
Whether you dream of completing your first race or simply want to adopt a healthier lifestyle, our Running Foundations Programme is your roadmap to success. Lace up your running shoes, join our community, and let's embark on this exciting journey together!
A1
Knee to Wall
3 x 10
A2
Banded TKE
3 x 20
A3
Hand Assisted SLRDL
3 x 10
A4
Knee Rolls
3 x 8
A5
Half Kneeling Lateral Flexion
3 x 8
B1
Dead Bug with Contralateral Tension
3 x 10
B2
SL Tall Calf Iso-Hold
3 x 0:20
B3
Single Leg Wall Sit
3 x 0:20
B4
Mid Foot Iso Bridge
3 x 0:20
B5
Side Plank on Elbow
3 x 0:20
Off Feet Energy System Development
A
3-4mins steady warm up on selected kit 20mins continuous work 3-4mins steady cool down on selected kit Ideally stick to the same kit each week and you can compare your outputs from week to week!
A1
Tibialis Raise
3 x 20
A2
Couch Stretch with Overhead Reach
3 x 10
A3
Cossack Squat
3 x 8
A4
Thoracic Reach Through
3 x 8
A5
Half Kneeling T-Spine Rotation
3 x 8
B1
Single Arm Farmer Carry March
3 x 10
B2
Split Squat Calf Raise Iso Hold
3 x 0:20
B3
Isometric SL Leg Extension
3 x 0:20
B4
SL Isometric Hamstring Bridge
3 x 0:20
B5
3-Way Groin Squeeze
3 x 0:10
A1
Bodyweight Split Stance Good Morning
2 x 8
A2
Penguin March
2 x 8
A3
Knee Hug to Lunge
2 x 5
A4
Low Pogo
2 x 8
On Feet Intermittent Aerobic
B
60s WORK 120s REST/WALK x 10 Look for running to be as smooth as possible.
A1
Supine Leg Extension with Calf Floss
3 x 10
A2
Pretzel Stretch
3 x 10
A3
90/90 Rolls
3 x 8
A4
Quadruped Thoracic Rotation
3 x 8
A5
Thoracic Extension on Foam Roller
3 x 8
B1
Bird Dog
3 x 10
B2
Soleus Raise Iso
3 x 0:20
B3
Isometric Lunge Hold
3 x 0:20
B4
Isometric Hamstring Bridge
3 x 0:40
B5
Seated Hip Flexion Isometric
3 x 0:20
A1
Bodyweight Split Stance Good Morning
2 x 8
A2
Penguin March
2 x 8
A3
Knee Hug to Lunge
2 x 5
A4
Low Pogo
2 x 8
On Feet Continuous Aerobic
B
15mins Continuous Look for running to be as smooth as possible.
Ed Miles MSc ASCC
Ed is a strength and conditioning coach for professional athletes across many sports and Performance Director at Accelerate Coaching. He has a vast array of competitive experience across Hyrox, Fell Running and Ultra-Marathons
Join now to kickstart your fitness journey with our expert-led Running Foundations Programme. Achieve your goals, one stride at a time!
Get Running Foundations
