James Sieber Run & Strength Coaching

Endurance, Marathon, Other
Coach
James Sieber

Development phase strength programme for trail running, specifically for those without easy trail access.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Monday
Block 1 Session 1

A1

Walking High Knees

1 x 10

A2

Walking Lunge - Overhead Reach

1 x 10

A3

Arabesque - Walking

1 x 10

A4

Deep Squat - Thoracic Rotation

1 x 10

A5

Reboudning Heel Raise

1 x 50

B1

Leg Cycling Drill

2 x 10

B2

A-March

2 x 10

B3

Pogo - SL

2 x 40

C1

Back Squat - BB

3 x 5

C2

Depth Drop - Stick

3 x 5

D1

Lat Pull Down - Wide Grip - Machine

3 x 6

D2

Farmers Carry - DB/KB

3 x 45

E1

Glute Bridge - SL - Long Lever - Raise

3 x 8

E2

Copenhagen - Hold

3 x 30

E3

Low Plank - Toe Tap

3 x 12

Tuesday
Runners Core Session

A1

Bicycle Crunch

2 x 45

A2

Side Plank - Rotation

2 x 45

A3

Sprinter Sit-Ups

2 x 45

A4

Plank - High to Low

2 x 45

A5

Supine Leg Raise

2 x 45

A6

Deadbug

2 x 45

Thursday
Block 1 Session 2

A1

Walking High Knees

1 x 10

A2

Walking Lunge - Overhead Reach

1 x 10

A3

Arabesque - Walking

1 x 10

A4

Deep Squat - Thoracic Rotation

1 x 10

A5

Reboudning Heel Raise

1 x 50

B1

Leg Cycling Drill

2 x 10

B2

A-March

2 x 10

B3

Pogo - SL - Lateral

2 x 40

C1

Deadlift - Trapbar - High Handles

3 x 4

C2

Tall-to-Short - 2-1

3 x 10

D1

Bench Press - DB

3 x 6

D2

Seated Calf Raise

3 x 8

E1

Single Leg Extension - Machine

3 x 8

E2

Side Plank - Band Pull

3 x 15

E3

Supine Table Top - Heal Tap

3 x 12

Trail Strength