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!

$20

Get Running Power Program - 2 Days

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.

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.

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

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

Sunday

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

Theraband Monster Walks

3 x 30

Cable Palov Marching

3 x 30

3-Way Terminal Knee Extension

3 x 10

Bulgarian Split Squat

4 x 4

Cable Hip Flexion - Straight Leg

3 x 8

Single Leg Feet Elevated Hip Thrust

4 x 5

Cable Hip Adduction

3 x 8

Single Arm Farmers Walk

2 x 50

Seated Calf Raise - Soleus

3 x 8

Tuesday

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 8

Banded Pogo

3 x 0:30

Banded Triple Extension - Psoas March

3 x 5

Box Squat

4 x 4

GHD Hip Extension

4 x 5

Single Leg RDL

4 x 4