Five Senses Food and Fitness
Strength & Conditioning, EnduranceThis is an 8-week hybrid training cycle for intermediate to advanced runners who DO NOT have access to a gym, but have dumbbells and mini bands at home. 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.
1 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
C1
DB Front Squat
3 x 8
C2
DB double leg RDL
3 x 8
D1
Single Leg Glute Bridge
3 x 15
D2
Bulgarian Split Squat
3 x 8
E
Calf Raise
3 x 15
F
Your Choice of Core/Abs
1 x 125
G
Stretch
1 x 3:00
A
Molly's Upper Body Warmups
1 x 10
B
Banded Rotator Cuff Circuit
2 x 8
C1
Bent Over DB Row
3 x 8
C2
Push-Up
3 x 15
D1
Rear Delt Row
3 x 8
D2
DB Lateral Raise
3 x 8
E1
DB Bicep Curls
3 x 8
E2
Bench Dips
3 x 8
F
Your Choice of Core/Abs
1 x 125
G
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 Single Arm Thruster
3 x 8
B2
Bent Over DB Row
3 x 8
B3
Push-Up
3 x 15
C1
DB Reverse Lunge
3 x 8
C2
DB Front Raise
3 x 8
D1
Single Leg Calf Raise
3 x 15
D2
DB Bicep Curls
3 x 8
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
