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Complete Racewalking Program A - 2 Days

RTP Performance Training

Track & Field
Coach
Kiran Richardson

Elevate your race walking performance with our comprehensive 15-week program tailored specifically for race walkers. Designed to improve your technique, build endurance, and enhance your overall race walking ability, this program offers structured training sessions to help you reach your goals, whether you're aiming for personal bests or competitive success. With a focus on proper form, strength development, and race-specific drills, our program provides everything you need to excel in the sport of race walking.

Featuring: 4 week Strength Foundation phase 4 week Strength-Power development 4 week Absolute power Also includes 2 x deload weeks & 1 testing week

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Improved Strength and Conditioning
Our program focuses on building strength and improving cardiovascular fitness specifically tailored for race walking. By incorporating targeted exercises and conditioning drills, you'll develop the physical resilience and endurance needed to excel in your racewalking endeavors.
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Injury Prevention
Through targeted strength training exercises and stability drills, our program helps fortify your body against common race walking injuries. By addressing muscular imbalances and promoting proper biomechanics, you'll reduce the risk of strains, sprains, and overuse injuries, allowing you to train consistently and compete at your best.
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Performance Enhancement
By focusing on strength development and injury prevention, our program primes your body for optimal performance on race day. With improved strength, stability, and resilience, you'll experience greater speed, endurance, and overall race walking performance, helping you achieve your goals and surpass your personal bests.
Features
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Programming 2 days per week
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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
Barbell // Weight Plates // Dumbbells // Resistance Bands
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Sample Week
Week 1 of 15-week program
Monday
Race Walking 1A

Prep

A

Walking Warm Up

10m each lap; twice through each exercise before moving on: - Knees to chest - Heel to butt - Heel scoops - Inchworm - Walking lunges - High knees - butt kicks - 70% speed run

B1

Banded Pogo

3 x 0:20

B2

Copenhagen Cross Connect

2 x 10

C1

Cable Hip Flexion

3 x 8

C2

Barbell Hip Thrust

4 x 8

D1

Single Leg RDL

3 x 5

D2

Calf Raise

4 x 8

E1

Side Plank with Banded Clamshell (Dynamic)

3 x 8

E2

Tibialis Raise

3 x 10

Wednesday
Race Walking 1B

Prep

A

Walking Warm Up

10m each lap; twice through each exercise before moving on: - Knees to chest - Heel to butt - Heel scoops - Inchworm - Walking lunges - High knees - butt kicks - 70% speed run

B1

Hamstring Curl on Slides

2 x 10

B2

Copenhagen Knee Drive

2 x 10

B3

Half Kneeling Palov Press + Rotation

2 x 10

C1

Barbell Front Squat

4 x 8

C2

Back Extension

3 x 6

D1

Deficit Calf Raises

4 x 8

D2

Prone Machine Hamstring Curl

3 x 6

E1

DB Reverse Lunge (Front Foot Elevated)

3 x 6

E2

Side Plank Rotation

3 x 8

Coach
coach-avatar Kiran Richardson

As a former NCAA Division 1 athlete, Doctor of Physical Therapist, and a B.Sc. in Exercise Science and Kinesiology, I bring a wealth of experience and expertise to the table. I thrive on collaboration, working closely with individuals to enhance their physical well-being and assist them in reaching their athletic goals. Let's embark on this journey together towards optimal performance and health.

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Join RTP Today!

Join our 15-week racewalking program today and experience the transformative benefits of strength training for race walkers. Let's elevate your performance and prevent injuries together!

Get Complete Racewalking Program A - 2 Days
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The Proof
verified-athlete-avatar Dylan Richardson

World Athletics Australian Team

Verified Athlete

"The programs are really well structured, combining strength training and injury prevention exercises together. Making me feel stronger in my technique and reassured that my body can handle the training load week to week."

verified-athlete-avatar Carl Gibbons

World Athletics Australian Team

Verified Athlete

"This program has transformed my race walking routine. I feel stronger, more powerful, and injury-free. It's taken my performance to the next level."

Complete Racewalking Program A - 2 Days