Ready, Set, Run 1.0

RTP Performance Training

Track & Field

Coach

Kiran Richardson

Embark on a transformative 15-week running program designed to enhance your strength, speed, and endurance on the track or trail. This comprehensive program includes four weeks each of strength foundation, strength-power, and power training, followed by two weeks of deload and one week of testing. Whether you're a beginner looking to build a solid foundation or a seasoned runner aiming to improve performance, our program offers structured workouts and expert guidance to help you achieve your running goals. Lace up your shoes and get ready to take your running to the next level!

Includes: 4 x Weeks Strength development, 4 x Weeks Strength-Power, 4 x Weeks Pure Power, Additional: 2 x Weeks Deload, 1 x Week Testing

$90

Get Ready, Set, Run 1.0

Enhanced Strength and Stability

Enhanced Strength and Stability: Our strength foundation phase focuses on building a strong foundation of muscular strength and stability, reducing the risk of injuries and improving running efficiency for runners of all levels.

Increased Speed and Power

During the strength-power phase, you'll develop explosive power and speed through targeted workouts and drills, enabling you to accelerate quickly and maintain a strong pace during races and training runs.

Optimal Performance

Throughout the program, you'll experience a comprehensive improvement in your overall running performance. From building a strong foundation of strength to developing explosive power and refining your technique, every aspect of your running will be optimized to help you achieve your goals and reach new levels of success on the track or trail.

Features

Programming 2 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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

Sample Week

Week 1 of 15-week program

Monday

Strength 1A

Prep

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

Theraband Monster Walks

2 x 20

Cable Palov Marching

3 x 20

3-Way Terminal Knee Extension

3 x 10

Bulgarian Split Squat

4 x 8

Cable Hip Flexion - Straight Leg

3 x 12

Single Leg Feet Elevated Hip Thrust

4 x 8

Cable Hip Adduction

3 x 12

Single Arm Farmers Walk

2 x 30

Seated Calf Raise - Soleus

3 x 12

Wednesday

Strength 1B

Prep

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

Hip Hitching

3 x 8

Banded Pogo

3 x 0:20

Banded Triple Extension - Psoas March

3 x 5

Box Squat

4 x 8

GHD Hip Extension

3 x 10

Single Leg RDL

3 x 8