The S&C Guy
Women's Training, Personal Training, Strength & Conditioning, Track & Field, Field Sports, Power Sports , Functional Fitness, General Fitness
Unleash your running potential with our Strength & Conditioning program designed to supercharge your speed and stamina! Perfect for runners looking to conquer long distances faster, this program combines targeted strength training, dynamic drills, and endurance-building workouts. Transform your performance, crush personal bests, and run stronger and farther than ever before!
6 sessions per week
Must use App app to view and log training
Program Training
A
400 m repeats
B
800m Repeats
A1
Bulgarian Split squat floating heel
3 x 10
A2
SA Standing Cable Row
3 x 10
B1
Goblet Squat "B" Stance
3 x 10
B2
Chin Up with Band
3 x 8
C1
Sissy squat (machine)
3 x 12
C2
Cable reverse fly
3 x 12
C3
Pronated Banded Hip flexors
3 x 10
A
Run
1 x 30:00
A1
Romanian Deadlift (RDL)
A2
Half kneeling SA Shoulder press
3 x 8
B1
DB Lateral Step-Up
3 x 8
B2
Chest Press
3 x 10
C1
Squat with calf raise
3 x 12
C2
Rear delt fly chest supported
3 x 10
C3
Copenaghen Hold
A1
BB Split Squat
3 x 6
A2
Single Leg Rocket jump
3 x 6
B1
Horizontal Back Extension
3 x 10
B2
Physioball Leg Curl
3 x 8
C1
Side Lunge
3 x 6
C2
DB Floor Press
3 x 8
C3
Penguin March
3 x 20
A
Long Run
1 x 11
