Run The Distance
Vital Body
Cross Country, Marathon, Strength & Conditioning, General Fitness, Miscellaneous, Custom ProgrammingThis program is designed for anyone who is interested in improving and/or sustaining their running ability. It is designed for people interested in running a 5k, all the way to people interested in competing in marathons. The program is broken down into 4 phases:
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Every 3 weeks, a specific aspect of the workouts intensifies (more volume, less recovery time, etc).
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Week 1 we will get initial numbers and percentages, the remaining 11 weeks work off those numbers and push runners to run much further and faster than they thought possible!Improve Overall Work Capacity
A
Sun Salutation
1 x 3
Circuit
B
A. 10 minute warm up run at easy pace B. 5-10 minute rest (up to your discretion... you should feel close, if not at 100% before the next part) C. 1 mile TT (Time Trial) run D. 10 minute cool down run at easy pace
Circuit
A
75 - 90 minute run @ 60-65% (If you're at 75 minutes and still feel strong holding this pace, go until 90 minutes. If not, stop at 75 minutes)
Circuit
A
30 minute run @ 70% 6 light uphill strides (Video Provided) https://www.youtube.com/watch?v=IeZS646X44M 30 minute run @ 70-75%
A1
Bulgarian Split Squat
3 x 15
A2
RDL
3 x 15
B1
I's, T's, and Y's
3 x 6
B2
Calf Raise Series
3 x 25
C1
DB Bicep Curls
3 x 12
C2
DB Squat Jump
3 x 12
Circuit
A
75 minute run @ 70%
A
Circuit
B
Yoga Workout: 15 minute video that goes through Vinyasa Yoga and holding poses to work on flexibility, balance, breathing, and recovering the body for next week. Follow through this video and these poses before you move onto the 2nd video of stretches! https://www.youtube.com/watch?v=4ORRiN2_aVI Yoga Stretches: 6 minute video that goes into deep stretches for the body that will enhance flexibility and performance moving forward throughout the program. Follow through this video and these stretches! https://www.youtube.com/watch?v=Ef6LwAaB3_E
Jeff Raucci
As a coach for the past 5 years. Raucci is always looking into the newest research and information on the best foods to eat for the specific needs of individuals. In addition, he has a holistic approach to exercising, where he firmly believes that any individual can get and stay in great shape regardless of their likes and dislikes with exercise because of all the options available to everyone!
