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
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
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
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.
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