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Running Power Program - 2 Days

RTP Performance Training

Track & Field
Coach
Kiran Richardson

Take your running to the next level with our intensive 4-week power program designed to boost your speed, endurance, and overall performance on the track or trail. This specialized program focuses on developing explosive power and strength to help you sprint faster, conquer hills with ease, and surge ahead of the competition. With targeted workouts and expert guidance, you'll unleash your full potential and achieve new personal bests in just four weeks. Lace up your shoes and get ready to power up your run!

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Increased Speed and Power
Through explosive power drills and speed-focused workouts, you'll develop the speed and agility needed to sprint faster, navigate challenging terrain, and outpace the competition during races and training runs.
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Improved Race Performance
Our program is designed to optimize your running performance, helping you achieve faster race times, better race strategy, and overall success on race day. Whether you're aiming for a personal best or a podium finish, you'll be well-equipped to achieve your goals and surpass your expectations.
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Enhanced Power and Explosiveness
By incorporating power-focused drills and explosive exercises into your training regimen, 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 maintain a strong pace throughout your runs.
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 4-week program
Sunday
Power 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

3 x 30

B2

Cable Palov Marching

3 x 30

B3

3-Way Terminal Knee Extension

3 x 10

C1

Bulgarian Split Squat

4 x 4

C2

Cable Hip Flexion - Straight Leg

3 x 8

D1

Single Leg Feet Elevated Hip Thrust

4 x 5

D2

Cable Hip Adduction

3 x 8

E1

Single Arm Farmers Walk

2 x 50

E2

Seated Calf Raise - Soleus

3 x 8

Tuesday
Power 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 0:30

B3

Banded Triple Extension - Psoas March

3 x 5

C1

Box Squat

4 x 4

C2

GHD Hip Extension

4 x 5

D1

Single Leg RDL

4 x 4

D2

Sice Plank - Banded Row

3 x 0:50

E1

Deficit Single Leg Calf Raise

3 x 8

E2

Tibialis Raise

3 x 12

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 4-week running power program today and unleash your full potential on the track or trail. With a focus on speed, endurance, and performance, you'll be well-equipped to power up your run and achieve new heights of success in just four weeks. Lace u

Get Running Power Program - 2 Days
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Running Power Program - 2 Days