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Complete Running Program B - 2 Day

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

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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.
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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.
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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
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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
Strength 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

Theraband Monster Walks

2 x 20

B2

Cable Palov Marching

3 x 20

B3

3-Way Terminal Knee Extension

3 x 10

C1

Bulgarian Split Squat

4 x 8

C2

Cable Hip Flexion - Straight Leg

3 x 12

D1

Single Leg Feet Elevated Hip Thrust

4 x 8

D2

Cable Hip Adduction

3 x 12

E1

Single Arm Farmers Walk

2 x 30

E2

Seated Calf Raise - Soleus

3 x 12

Wednesday
Strength 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

Hip Hitching

3 x 8

B2

Banded Pogo

3 x 0:20

B3

Banded Triple Extension - Psoas March

3 x 5

C1

Box Squat

4 x 8

C2

GHD Hip Extension

3 x 10

D1

Single Leg RDL

3 x 8

D2

Sice Plank - Banded Row

3 x 0:30

E1

Deficit Single Leg Calf Raise

3 x 12

E2

Tibialis Raise

3 x 15

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 running program today and unlock your full potential on the track or trail. With a focus on strength, speed, and endurance, you'll be well-equipped to achieve your running goals and conquer new challenges. Lace up and let's hit the ground

Get Complete Running Program B - 2 Day
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Complete Running Program B - 2 Day