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Running Gainz

RunBFit, Fitness Services

Marathon, Triathlon, Track & Field, Strength & Conditioning, Swimming, General Fitness, Endurance, Multi-sport
Coach
Bethann Occhipinti

Welcome to Running Gainz!

This program is designed for the endurance athlete (running, biking, swimming) who is looking to up-level their performance and add structure to their strength program. Focus on building muscle and strength to support strong running mechanics and help drive performance.

Skill Level: Intermediate

Program Duration: 8 Weeks

Session Duration: 45-60min

Training Per Week: 3 Days

Running Gainz was created by Coach Bethann, RRCA Running Coach and NASM Personal trainer in collaboration with Coach Nick, Sports Chiropractor and Strength & Conditioning Specialist. Their combined expertise in running performance, biomechanics, and rehab offers a unique program that will yield finish line results and general health & wellness.

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Build Muscle to Run Strong
Level-up your performance by building muscle and improving strength. Strength training helps improve running economy, reduce the risk of injury, and powers speed.
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Smart Progression Yields Big Results
This 8-week program gradually increases intensity and challenges your muscles through progressive overload. This intentional progression stimulates adaptation, boosts confidence, and limits workout plateau.
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Video Demos for Easy Instruction
Each exercise has quick, easy-to-view video guidance that are each 15 seconds or less.
Features
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Programming 3 days per week
3 strength workouts/week. 2 heavier lifting days with 1 lighter day ideal for complimenting a run workout.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Video demonstration and performance points for every exercise in the program.
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Delivered through TrainHeroic
Workout instructions, exercise videos, and instant motivation to keep you going longer, all through the app.
Equipment
Required
Dumbbells // Resistance Band // Plyo Box
Recommended
Barbell // Weight Machines // Pull-Up Bar
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Sample Week
Week 1 of 8-week program
Sunday
Running Gainz W1D1

A

Jump Rope

1 x 50

B1

Standing Banded Hydrants

2 x 10

B2

Skater Squat

2 x 5

B3

Band Pull Aparts

2 x 15

C

DB Snatch

4 x 4

D

Goblet Squat

4 x 10

E

Neutral Grip Lat Pulldown

3 x 10

F1

DB Reverse Lunge

3 x 6

F2

Box Step Ups

3 x 1:00

G

Single Arm Dumbbell Row

3 x 10

H1

Eccentric Calf Raises

2 x MAX

H2

Runner's V-Up

2 x 0:30

Monday
Running Gainz W1D2

A1

Lateral Walks with Band

2 x 10

A2

Supine Hip Flexor March

2 x 10

A3

Feet Elevated Hip Press

2 x 20

A4

Thoracic Rotations

2 x 10

B1

Plyo Pushups

4 x 10

B2

Box Jump

4 x 5

C

Dumbbell Bench Press

4 x 10

D1

DB Lateral Lunge- Stepping

3 x 8

D2

Side Bridge Hip Raise

3 x 8

E1

push ups

3 x MAX

E2

Pull-Up

3 x MAX

F1

Decline Twist

20, 15, 10

F2

Hollow Hold

20, 15, 10

Tuesday
Running Gainz W1D3

A1

Speed Skaters

2 x 0:30

A2

Single Leg Hip Thrust

2 x 10

A3

Seated Hip Flexor Lift

2 x 10

A4

Rotational DB Overhead Press

2 x 5

B

DB High Pull

4 x 6

C

Sumo Deadlift

4 x 10

D

Half-Kneeling DB Press

3 x 8

E

Kickstand RDL

3 x 8

F1

Seated Abduction Machine

2 x 15

F2

Seated Adduction Machine

2 x 15

G1

Anterior Tibialis Raises

2 x MAX

G2

Unilateral Front Rack March

2 x 10

G3

Copenhagen Planks

2 x 0:30

Coach
coach-avatar Bethann Occhipinti

RRCA Running Coach, NASM Certified Trainer, USA Weightlifting Coach, 7X Marathon Finisher, Boston Qualifier. Coach Bethann trains athletes around the world competing in endurance races from ultramarathon PR's to first time 5K finishers.

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Be a Stronger Athlete

Hit your race PR with Running Gainz

Get Running Gainz
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FAQs
Can I do this while training for a race?
Yes. This program was designed to complement a running program or race training program.
Can I do this program at home?
I recommend using a fully equipped gym. That said, this program can be completed at home by using the "swap" function in the app to choose different exercises.
When can I start?
When you purchase this program it is made available to you instantly. From there, you can begin this program right away.
The Proof
verified-athlete-avatar Jacie

Running & Training through pregnancy

Verified Athlete

"Within 1 calendar year I PR'd my deadlift, squat, and bench and earned my spot on the wall at the gym in the 500lb club! I also trained & crushed the hardest sporting event: pregnancy & delivery. I ran a 5K and 8K while pregnant. I am stronger because of the training with Bethann"

verified-athlete-avatar Shannon

Strength training for hiking & running

Verified Athlete

"Bethann has been my running and strength coach since 2019 and has helped me run faster, stronger, and longer. Her customized strength workouts keep me feeling strong, healthy, and perfectly complement my running to keep me feeling good!"

verified-athlete-avatar Dana

Medal winning triathlete

Verified Athlete

"I have been working out for most of my life and it wasn't until I started training with Bethann that I learned what my body truly is capable of. Her programming has made me a competitive triathlete and runner!"

verified-athlete-avatar Rose

Endurance Enthusiast

Verified Athlete

"As someone who was always a lifter but wanted to get more involved in running, I had a hard time balancing both styles of training. Working with Bethann, I have been able to progress in both strength and in endurance!"

Running Gainz