Five Senses Food and Fitness
Endurance, Strength & ConditioningThis is an 8-week hybrid training cycle for intermediate to advanced runners who have access to a gym. The goal is to maintain strength, mobility, and stability to stay strong and injury-free throughout your training. This training plan includes both strength and running workouts.
7 sessions per week
Must use App app to view and log training
Program Training
A1
Mini Band Lateral Walk
2 x 10
A2
Mini Band Alternating Marches
2 x 10
A3
Clamshells
2 x 15
A4
Glute activation bridge
2 x 15
B
Run
1 x 30:00
C
Stretch
1 x 3:00
A
Molly’s Lower Body Warmup
1 x 10
B1
Mini Band Lateral Walk
2 x 10
B2
Mini Band Alternating Marches
2 x 10
C
Pull-Up
3 x 5
D
Back Squat
3 x 8
E
Deadlift
3 x 8
F
Barbell Hip Thrust
3 x 15
G
Bulgarian Split Squat
3 x 8
H
Calf Raise
3 x 15
I
Your Choice of Core/Abs
1 x 125
J
Stretch
1 x 3:00
A
Molly's Upper Body Warmups
1 x 10
B
Banded Rotator Cuff Circuit
2 x 8
C1
Pull-Up
3 x 5
C2
Push-Up
3 x 15
D
Bench Press
3 x 8
E1
45 Degree Incline DB Row
3 x 8
E2
DB Lateral Raise
3 x 8
F1
Cable Bicep Curls
3 x 8
F2
Tricep Pushdown
3 x 8
G
Your Choice of Core/Abs
1 x 125
H
Stretch
A1
Mini Band Lateral Walk
2 x 10
A2
Mini Band Alternating Marches
2 x 10
A3
Clamshells
2 x 15
A4
Glute activation bridge
2 x 15
B1
Warmup Run
1 x 1
B2
Run
4 x 1
C1
Cooldown Walk or Jog
1 x 5:00
C2
Stretch
1 x 3:00
A1
Molly's Upper Body Warmups
1 x 10
A2
Molly’s Lower Body Warmup
1 x 10
B1
DB Front Squat
3 x 10
B2
Bent Over DB Row
3 x 10
B3
Push-Up
3 x 15
C1
DB double leg RDL
3 x 10
C2
Standing DB Press
3 x 8
C3
DB Front Raise
3 x 8
D1
DB Reverse Lunge
3 x 8
D2
DB Bicep Curls
3 x 8
D3
Single Leg Calf Raise
3 x 15
E
Your Choice of Core/Abs
1 x 125
F
Stretch
A1
Mini Band Lateral Walk
2 x 10
A2
Mini Band Alternating Marches
2 x 10
A3
Clamshells
2 x 15
A4
Glute activation bridge
2 x 15
B
Run
1 x 4
C
Running Strides
4 x 1 @ 20
D
Stretch
1 x 3:00
A1
Mini Band Lateral Walk
2 x 10
A2
Mini Band Alternating Marches
2 x 10
A3
Clamshells
2 x 15
A4
Glute activation bridge
2 x 15
B
Run
1 x 7
C
Stretch
1 x 3:00
