Running Strength-Power Program - 2 Days

RTP Performance Training

Track & Field

Coach

Kiran Richardson

Accelerate your running performance with our dynamic 4-week strength-power block designed to enhance your strength, power, and overall athleticism on the track or trail. This specialized program combines strength-building exercises with power-focused drills to help you sprint faster, conquer hills with ease, and reduce the risk of injuries. With structured workouts and expert guidance, you'll unlock new levels of performance and become a stronger, more powerful runner in just four weeks. Lace up your shoes and get ready to elevate your run!

$20

Get Running Strength-Power Program - 2 Days

Improved Performance

Our strength-power block is specifically designed to optimize your running performance, helping you achieve faster race times, better race strategy, and overall success on race day. By developing greater strength and power, you'll be able to maintain a strong pace and push through fatigue with ease.

Enhanced Power Development

Through power-focused drills and explosive exercises, you'll develop greater strength and explosiveness in your running stride. This increased power will enable you to generate more force with each step, allowing you to sprint faster, conquer hills more efficiently, and improve your overall running speed and agility.

Injury Prevention

By incorporating strength-building exercises and power-focused drills into your training routine, you'll strengthen key muscle groups and reduce the risk of common running injuries such as shin splints, IT band syndrome, and runner's knee. This injury prevention focus will help you stay healthy and on track to achieve your running goals.

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 4-week program

Monday

Strength-Power 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

Russian KB Swing

4 x 6

Half Kneeling Palov Press + Rotation

3 x 8

3-Way Terminal Knee Extension

3 x 10

Bulgarian Split Squat

4 x 6

Supine Cable Hip Flexion

3 x 10

Barbell Hip Thrust

4 x 6

Copenhagen Knee Drive - Advanced

3 x 0:30

Single Leg Step Down

3 x 8

Seated Calf Raise - Soleus

3 x 12

Wednesday

Strength - Power 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 10

Basic Jump Rope

1 x 5:00

Captain Morgan - Glute Activation

3 x 3

Box Squat

4 x 6

Supine Single Leg Hamstring Curl

3 x 8

Single Leg Landmine RDL

4 x 6