Off-Season Cross Country/Distance Strength and Conditioning Program

Terre Haute Intensity Resistance and Sports Training

Cross Country, Track & Field, Endurance, Strength & Conditioning

Coach

Brandon Smitley

This is a two day strength and power program designed specifically for distance runners (cross country, marathon, and/or distance track and field athletes).

The goal is to improve your movement, increase speed and power, and overall become a stronger runner in the off-season. Most workouts should take 45-60 minutes to maximize your time in the gym. Most equipment you should be able to find a performance based gym and/or a strength and conditioning facility and can be performed by any level of distance athlete. I've provided detailed videos how how to perform every movement and exercise to maximize your success like you'd be training with myself and my performance staff.

This training program has two primary strength and power days, so that you can still perform your normal running volume. It would be wise to perform these training sessions on lighter run days, off days, or in the morning prior to any evening running.

Now let's get your body ready to maximize your times and prepare you for any pre-season or running event you have planned.

$49

Get Off-Season Cross Country/Distance Strength and Conditioning Program

Become Stronger

Movements are picked to ultimately help you run stronger for longer. This program is focused on improving general strength and long-term resiliency to help you hit new PRs.

Improve Movement

A vitally overlooked aspect of distance running is mobility. Improving range of motion at the hips and ankles are areas in need for every runner I've worked with. With the mileage you put in, don't let mobility issues slow you down.

Run Faster

You're likely here to get faster. And with this dedicated off-season program you'll do just that. Increasing power will let you put more force into the ground with every stride you take.

Based On Results

You're after results, and we're here to deliver them. Principles and exercises from this exact program have helped us develop numerous high school runners into collegiate talents running personal bests throughout their career.

Features

Programming 2 days per week

Daily strength, conditioning, mobility, and movement training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Customized videos to guide your practice and make execution easy with valuable coaching cues

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Plyometic Boxes // Hurdles // Dumbbells // Kettlebells // Bands // Cable Machine // Barbell And Weights

Recommended

Standard Gym Equipment // Sled // Landmine Station

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Prep

Distance Running Warm Up

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Dynamic: Knee Hug/Lunge/Reach/Rotate, Monster Walks, Bear Crawl, Sprint - 15-25 yards each based on space available Correctives: Couch Stretch - 5 breaths per side Leg Lowering - 8 reps per side Side Lying Windmills - 8 per side

Seated Box Jump

3 x 5

Prowler Push (High Handles)

3 x 50

Heels Elevated KB Squat Clean

3 x 6

Heels Elevated Goblet Squat

3 x 8

Half Kneeling Cable Row With Opposite Reach

3 x 8

Kickstand RDL

3 x 8

Half Kneeling Landmine Overhead Press With Opposite Reach

3 x 8

Reverse Sled Drag

3 x 25

Supinated Band Pull Apart

3 x 12

Suitcase Carry

3 x 25

Recovery

Distance Running Cool Down

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Breathing: PRI 90-90 Hip Lift - 5 breaths

Wednesday

Week 1 Day 4

Prep

Distance Running Warm Up

Seated Broad Jump

3 x 5

Pogo Hops/Jumps

3 x 12

A Skips

3 x 10

DB RDL

3 x 8

Hooklying Alternating Neutral Grip DB Floor Press

3 x 8

Goblet Split Squat

3 x 8

Half Kneeling High Cable Row With Opposite Reach

3 x 8

Foot Elevated Single Leg Glute Bridge

3 x 10

Half Kneeling Band Face Pull

3 x 8

Deadbug

3 x 10

Recovery

Distance Running Cool Down

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Breathing: PRI 90-90 Hip Lift - 5 breaths

Coach

Brandon Smitley

Brandon Smitley, MS CSCS USAW CPT, is a world renowned strength coach and athlete for over 15 years. He co-owns Terre Haute Intensity Resistance and Sports Training and has helped develop athletes from youth to the pro level, as well as helping general population clients just move and feel better. He's incredibly passionate about optimizing performance to help you get the most from your training.