Periodized Strength For Runners
Redefine Performance
Marathon, Track & Field, Cross CountryRedefine Strength: The Ultimate Strength Training Program for Runners
Unlock your running potential with Redefine Strength! Our unique program is expertly crafted for runners, focusing on a harmonious blend of strength training and endurance. Embark on a journey through our 3-phase approach, starting with a robust foundation in muscular endurance, then smoothly transitioning into a strength-focused regimen. This seamless integration ensures that the program complements any run training schedule, enhancing performance and reducing injury risks. Whether you're aiming to improve your run times or seeking a fitter physique without the bulk, Redefine Strength is your go-to solution. Get fit, get strong, run better with Redefine Strength!
Circuit
A
3 rounds: 30sec Jumping Rope/Hopping in place 30secs Lunges
B1
Deadlift
3 x 10
B2
90-90 Adductor Plank
3 x 30
Circuit
C
30mins: 5-10-15-20-25-30... Cals on Erg (or Run or Jump Rope 1min, 90secs, 2mins, 2:30....) Step Ups Air Squats Flow: Set a timer for 30mins. Begin with 5 cals (or 1min run/jump rope), once complete move to 5 step up (per leg), then 5 air squats. Move to the next rung, 10 cals, 10 step ups, 10 air squats. Continue progressing until 30mins is up. The goal is to keep the heart rate up in the zone 2 range. You should NOT be gasping for breath. Instead focus on a nice continuous effort just like you would experience on a easy training run.
Circuit
A
3 rounds: 30sec Jumping Rope/Hopping in place 30secs Lunges
B1
Back Squat
3 x 10
B2
Single Leg Hip Flexor Sit Up
3 x 8
Circuit
C
3 rounds: 4mins Erg/Run/Jump Rope 3mins Step Ups @ BW 2mins Farmers Carry 1min Squat Jumps Flow: Each lap will take 10mins. Complete 3-4 laps. Start with an erg (rower, fan bike, or ski erg) or run/jump rope for 4mins. Immediately upon finishing start 3mins of step ups at a height you feel is appropriate. Transition to 2mins of Farmers carry at a moderate weight. Finish the lap with 1min of body weight squat jumps. The goal is a continuous zone 2 effort. If you find yourself working too hard, straining to catch your breath, SLOW down!
Jimmy Picard DPT
I'm Jimmy Picard, a dedicated Physical Therapist and Coach specializing in runners. My mission is to ensure that every runner, from casual joggers to elite marathoners, has the strength and resilience to keep going mile after mile without the setback of injuries.
Choose our strength training plan and become the strongest, most resilient version of your runner self. Because it’s not just about how far or fast you run, but how efficiently and healthily you get there.
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