Power Training For Runners

Optimal Strength

Endurance, Triathlon, Marathon, General Fitness, Track & Field, Personal Training, Other, Plyometrics, Power Sports
Coach
James Phillips

This programme is specifically designed for runners by a Specialist Running Strength and Conditioning Coach.

It will provide you with high quality strength & power training guidance which is specific to runners with at least 2 years of strength training experience or who have completed the advanced programme.

This power training programme lasts 8 weeks. It includes 3x 45-60mins sessions per week, which slowly progress as you improve & adapt to the training.

You will have access to detailed description & video guidance for correct exercise technique.

This can be completed alongside your running training or as a stand alone programme. It should be completed following a period of strength training phase for example the advanced strength training programme (see my other programmes available).

This training programme is perfectly designed to improve your running performance leading up to a competition or race.

Not only will you feel better, but you'll be able to run further and faster by the end!

So why wait to start your strength and conditioning journey!?

Choose this programme today to power train with confidence.

$60
Get Power Training For Runners
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Train with Confidence
This programme is designed with expert strength and conditioning coach knowledge specific to endurance running. As a result, you can follow this programme with the confidence that you are power training the right way for you as a runner.
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Injury Prevention
Getting stronger improves our bodies ability to cope with the demands of training. This means as your training increases you'll be able to tolerate the fatigue and training load required to get fitter & faster. Without adequate strength your bodies risk to injury increases.
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Run Faster
Improving your power can unlock your potential to run faster. Powerful muscles & tendons can produce more force which in turn can enable you to run faster which is ultimately every runners goal!
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Balanced Training
Solely focussing on running will only improve one thing, running. This exposes you to the common injuries & issues that running brings. Adding resistance training into you week will balance out your body by improving bone health, reduce muscle loss & maintain a healthy weight.
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Access anywhere anytime
With the programme available through the TrainHeroic app, you can access you training on your phone. So no need to carry some paper around with you, just download the app and have instant access on your phone.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
A Gym!
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A1

Dynamic Mobility Warm Up

1 x 1

A2

Glute Medius Wall Hold

2 x 0:30

A3

Single Leg Hamstring Bridge

2 x 10

B1

Single Leg Broad Jump & Land

3 x 5

B2

Double leg hurdle jumps

3 x 6

C1

Hex Bar Deadlift

3 x 3 @ 2

C2

Single Leg Box Jump

3 x 3

D1

Forward Lunge

3 x 6

D2

Split Jump

3 x 4

E1

Pull-Up

3 x 6

E2

Seated Calf Raise

3 x 8

Wednesday
Week 1 Day 4

A1

Dynamic Mobility Warm Up

1 x 1

A2

Hip Airplane

2 x 6

A3

Lateral Squat

2 x 6

B1

Single Leg Squat off box

3 x 5

B2

Clapping Push-Up

3 x 5

C1

Toe Taps

3 x 30

C2

Copenhagen (long lever)

3 x 0:30

D1

DB Pullover

2 x 8

D2

Banded Mountain Climber

2 x 20

Friday
Week 1 Day 6

A1

Kneeling Hip Flexor Stretch

1 x 0:30

A2

Dynamic Mobility Warm Up

A3

Glute Medius Wall Hold

2 x 0:30

A4

Single leg Hip Thrust

2 x 10

B1

Single Leg Broad Jump & Land

3 x 5

B2

Double leg hurdle jumps

3 x 6

C1

Split Squat

3 x 4 @ 2

C2

Single Leg Box Jump

3 x 4

D1

Assisted Shrimp Squat

3 x 4 @ 1

D2

Russian KB Swing

3 x 12 @ 35.27, 35.27, 44.09 kg

E1

DB Push Press

3 x 6

E2

Strict Lower Hanging Leg Lifts

3 x 8

Coach
More from Optimal Strength
coach-avatar James Phillips

Strength & Conditioning Coach Over 10 years of experience Specialising in endurance athletes Providing elite S&C training to the endurance community

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Expert Power Training guidance for runners

Expert power training advice for runners by a running specialist Strength & Conditioning coach

Get Power Training For Runners
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FAQs
Who is this programme for?
Runners who have completed a strength phase or the advanced strength programme (developed by myself).
When should I start the programme?
This can be completed alongside your running. I'd recommend for this to follow a general phase of strength training and leading up to a competition period or race.
What should I expect?
3 strength sessions per week lasting between 45-60mins which increase in difficulty as you progress & adapt. There are 2 heavier sessions and a lighter session to compliment the training week.
How long is the programme?
8 weeks. You have access to the programme for 1 year through the TrainHeroic app.

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