Running Program: Training by Legacy Strength & Conditioning in TrainHeroic

Running Program

Legacy Strength and Conditioning

Coach
Legacy Strength & Conditioning

The Legacy Running Program is a program designed for the beginner to intermediate athlete to improve their running ability.

It covers a 12 week progressive training cycle which increases in volume and intensity culminating in a test week in the final week.

The program is delivered through the Train Heroic App. A best in class software that allows you to track and take your training anywhere with you!

The program features four sessions weekly:

1 Sprint Session. 1 Interval Session. 2 Easy Effort Distance Sessions.

This program has been designed for those who struggle to follow a structured running program and often find themselves disappointed with their results. Many runners often complain of overuse injuries and pain whilst running. We have programmed these sessions too offset this as much as possible and to ramp up the mileage gradually rather than throwing you in at the deep end.

We know that through following this program you will see a huge improvement in your running ability and we cant wait to see your results!

Features
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Programming 4 days per week
4 Running Days a Week. 1 Sprint, 1 Interval and 2 Easy Efforts.
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Delivered through TrainHeroic
Equipment
Required
Running Shoes
Recommended
Heart Rate Monitor
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Explanation

A

The first session of the week will be Sprints. Sprints are essential for developing explosive power and speed and translate well into our longer distances. Sprints also allow us to generate a high level of adaptation with a minimal amount of stimuli. These are best performed either on a track or a sports field.

Conditioning

B

Running Warm Up - Sprints

4 Rounds - Over 20m High Knees Heel Flicks Hamstring Stretch Sumo Squat Then 20M Sprint 50% Effort 20M Sprint 75% Effort 20M Sprint 100% Effort

C

Sprint

8 x 50

Monday
Week 1 Day 2

Run Warm Up - Easy Effort

A

10 x Heel Flicks 10 x Walking Lunges 10 x Walking Sumo Squats 10 x Toe Flicks 10 X Side strides Each Side 200m Run

B

Run

1 x 3

Wednesday
Week 1 Day 4

Conditioning

A

Run Warm Up - Intervals

3 Rounds. 10 x Legs Swings Each Leg 10 x Open / Close the gate 10 X Heel Flicks 10 x High Knees 10 X High Skips 200m Jog

B

Run

6 x 400

Thursday
Week 1 Day 5

Run Warm Up - Easy Effort

A

10 x Heel Flicks 10 x Walking Lunges 10 x Walking Sumo Squats 10 x Toe Flicks 10 X Side strides Each Side 200m Run

B

Run

1 x 3

Coach
coach-avatar Legacy Strength & Conditioning

Serving Royal Marines Commandos with a passion for Strength and Conditioning

Running Program