Running Superstructure
Accelerate Coaching
Endurance, Cross CountryEmbark on an exhilarating journey towards peak performance with our Running Superstructure Programme. Designed for seasoned runners seeking to push boundaries and achieve new heights in their fitness journey, this comprehensive programme offers expert guidance and support every step of the way.
Crafted by experienced coaches, our program caters to individuals with a strong foundation in running, focusing on advanced techniques and strategies to enhance performance and surpass personal bests. From interval training to tempo runs, our structured approach ensures progressive adaptation and continuous improvement.
A1
Knee to Wall
2 x 3
A2
Supine Leg Extension with Calf Floss
2 x 10
A3
Adductor Rocks
2 x 10
A4
Couch Stretch with Rotation
2 x 10
B1
Wall Drill Iso Hold
2 x 0:20
B2
Wall Drill Loaded Iso
2 x 0:20
C1
Isometric Lunge Hold
3 x 0:30
C2
SL Short Lever Hamstring Foam Roller Bridge Iso
3 x 0:30
D1
Front Foot Elevated Calf Raise
3 x 10
D2
Short Lever Copenhagen Plank
3 x 0:20
D3
Paloff Hold
3 x 0:20
Intervals
A
3-4 mins Warm Up Run, build speed throughout 2mins ON @ Threshold Pace -15-45s 2mins OFF @ Moving recovery x 8 REPS 3-4 mins Cool Down, slow and steady, focus on breathing Aim to keep pace within this zone. If you go too fast it is likely to make it harder to stay in this zone towards the back end. This will be physically and mentally challenging but you will reap the rewards later down the line. Some weeks will be harder than others but it should be manageable to stay within this range! Make sure to record how far you cover! When devising a route, use https://www.calculator.net/pace-calculator.html - you can input your pace zones to work out roughly how far you will cover.
A1
Hand Assisted SLRDL
3 x 5
A2
Heel Elevated Goblet Squat
3 x 5
A3
Tibialis Raise
3 x 15
B1
Box Jump
3 x 3
B2
Drop Landing
3 x 5
C1
A-Switch
3 x 10
C2
Ankling
3 x 10
D
Barbell Split Squat
4 x 6
E1
SL Tall Calf Iso-Hold
3 x 0:30
E2
Box to Box Loaded Hip Iso Hold
3 x 0:20
F1
Single Leg Hip Thrust
3 x 8
F2
Suitcase March
3 x 10
Tempo
A
Run continuously for 20mins @ Threshold Pace +15-45s Aim to keep a consistent pace within this zone. This shouldn't be a really tough effort but should be challenging towards the back end. Some weeks will be harder than others but it should be manageable to stay within this range! Make sure to record how far you cover! When devising a route, use https://www.calculator.net/pace-calculator.html - you can input your pace zones to work out roughly how far you will cover.
A1
Walkout with Spiderman
3 x 5
A2
Inverted Walk
3 x 10
A3
KB SL Around The World
3 x 0:30
B1
Broad Jump
3 x 5
B2
Single Leg Drop Landing
3 x 5
B3
Pogo Jump
3 x 10
C1
Romanian Deadlift
3 x 8
C2
Banded Dead Bug
3 x 10
D1
Seated Soleus Raise
3 x 8
D2
Leg Extension
3 x 10
E1
Side Plank Clamshell
3 x 15
E2
Standing mBand Hip Flexor Isometric Hold
3 x 0:15
Aerobic
A
Run continuously for 40mins @ Threshold Pace +60-90s Aim to keep a consistent pace within this zone. This should be the sweet spot for Z2-Z3 and help us build a big aerobic engine to underpin our other runs. The wider the base, the taller the Peak! Some weeks will be harder than others but it should be manageable to stay within this range! Make sure to record how far you cover! When devising a route, use https://www.calculator.net/pace-calculator.html - you can input your pace zones to work out roughly how far you will cover.
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
Our comprehensive programme is guaranteed to level up your performance, using the latest methods of sports science and strength and conditioning!
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