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Running Superstructure

Accelerate Coaching

Endurance, Cross Country
Coach
Ed Miles MSc ASCC

Embark 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.

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Periodised Programming
Structured Progression: Elevate your training with a meticulously designed programme that challenges your limits and maximizes results. Gradually intensify workouts to build endurance, speed, and strength, optimizing performance without compromising safety.
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Learn from the best
Expert Guidance: Benefit from the wisdom and expertise of our seasoned coaches, who provide personalized insights, advanced training techniques, and performance analysis to propel you towards your goals. Receive ongoing support and motivation to stay focused and driven.
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Cover all the bases!
Tailored Workouts: Experience a diverse range of advanced training methods, including speed work, long runs, and tempo runs, tailored to suit your individual abilities and goals. Fine-tune your training regimen for optimal performance and race readiness.
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Performance Driven
Goal-oriented Approach: Set ambitious goals and conquer new milestones with confidence, supported by our comprehensive training programme. Track your progress, celebrate achievements, and elevate your performance to new heights with each training session.
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Perform and Thrive!
Celebration of Achievements: Revel in the thrill of achievement as you surpass personal records, conquer challenging courses, and achieve podium finishes. Celebrate your successes and draw inspiration from your journey towards excellence.
Features
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Programming 6 days per week
3 Progressive running sessions, complimented with 3 Gym sessions, covering all bases of performance
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Rack // Machines // Bands // Kettlebells // Dumbbells
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Sample Week
Week 1 of 12-week program
Sunday
Block 1 Overview
Sunday
Structure: Reboot

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

Monday
Interval Runs

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.

Tuesday
Structure: Build

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

Wednesday
Tempo Run

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.

Thursday
Structure: Bulletproof

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

Saturday
Aerobic Run

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.

Coach
coach-avatar 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

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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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FAQs
Who is this programme for?
This programme is designed for those who are already confident and competent runners, if you are a beginner why not check out our Foundations programme!
Do I need any gym experience?
Some gym experience is beneficial, but the programme is very progressive so there's no reason why you can't get stuck into it!
Do I need a gym membership?
Ideally yes, this programme uses advanced methods that require gym equipment. If you want to make the most of the programme you'd be wise to invest in a good gym membership!
What distance will this programme be addressing?
The run progressions are all time based, so can be scaled up and down to suit your ability, it will help you crush your 5km PB, master your first 10km or help you dominate a half marathon. It probably isn't enough running for a full marathon but the gym programme will certainly support it!
Running Superstructure